WARM UP
Coaches Choice
STRENGTH
3x2 Misfit Snatch Complex
Misfit Snatch complex is 1 squat snatch, 1 overhead squat, 1 hang squat snatch, 1 overhead squat. Your hands must remain on the bar for the whole complex, and it must be completed in sequence. Watch this demonstration.
https://youtu.be/-rBxPUiFEoM
METCON
“The Centurion Shuffle”
This is a Fight Gone Bad style workout. Your score is total reps for each movement.
5 rounds, 1 min per station, of:
Box Jump, 24/20 in
Overhead Squat, 95/65 lbs
Ring Push-up
Double Under
Rest 1 min
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