1. Warm-up
4 Steady Rounds:
10 Dumbbell Push Press
15 Calorie Row
2. Strength
Push Jerk
5×4 @ 80%
3. OLY
Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
You can build throughout sets.
4. Met-Con
AMRAP 10 Minutes
100′ Sangbag Carry 150/100lbs
21 Kettlebell Swings 70/53lbs
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