8/21/19

Weightlifting
Misfit Snatch Complex 2.0
Squat Snatch
Hang Squat Snatch
Overhead Squat x2
(EMOM 10: 1 Rep @ 70%+ of 1RM)
Looking to blur the lines between lifting and conditioning.

As always, doing it technically correct is more important than going heavy.
Start at 70% and build if it looks and feels good.
Metcon
Mini Pennies
For Time:
Open
6 Squat Cleans 165/110lbs
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans
9 Chest to Bar Pull Ups
Run 200m
6 Squat Cleans
9 Chest to Bar Pull Ups

Performance: 145/100, pull-ups

Fitness: 115/75, pull-ups

“Pennies” comes from the feeling you get when you really push and you have that metallic, acidic taste in your mouth after a workout. Sell out!

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