9/10

Unrated – Level 3

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Warm-up

3 Steady Rounds

10 Good Mornings light barbell

Row 200m run/row

Mobility

Foam roll

Performance

Misfit Clean Complex 2.0 (Every :90 for 9 Minutes 2 Rep @ 75%+ of 1RM)

Power Clean

Hang Power Clean

Squat Clean

Hang Squat Clean

Split Jerk

Fitness

Deadlift (3×15 heavy and use same weight all 3 sets. )

All three sets at same weight

Focus on keeping tension throughout the entire set. You should be greatly limiting bouncing and control the decent of the bar to the ground. Choose a weight you can hit consistently for all sets.

Metcon

Metcon (Time)

5 Rounds

50′ Back Rank Walking Lunge Steps 135/95lbs

200m Run

40 Double Unders

15 Minute Cap
More options:

Use dumbbells or less weight on barbell