5/7

Unrated – Level 3

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Warm-up

4 Steady Rounds

5 Strict Pull Ups

100m run

10 Empty Bar Snatch Balance

Mobility

Twisted cross

Weightlifting

Hang Snatch (10 minutes to find 1 rep max snatch )

Squat snatch and power snatch are both allowed. The hang snatch is from mid thigh

Metcon

2019 MisFit Cycle 1 Test Week Day 2 (Time)

8 Rounds

Run 100m

8 Overhead Squats 135/95lbs
12 minute cap