ATHLETE

A. Find your 1RM Clean

B. “Pennies”
6 Squat Cleans (155/105)
6 Muscle-ups or 6 Pull-ups + 6 Dips
Run 400m
6 Squat Cleans (155/105)
6 Muscle-ups or 6 Pull-ups + 6 Dips
Run 400m
6 Squat Cleans (155/105)
6 Muscle-ups or 6 Pull-ups + 6 Dips
Run 400m
6 Squat Cleans (155/105)
6 Muscle-ups or 6 Pull-ups + 6 Dips

COMPETITOR

A. 1. Find 1RM clean and jerk If you want another chance at hitting a clean and jerk PR, go for it.
OR 2. Power clean “practice” – work up to some heavy triples. Drop and reset each rep. If you hit a clean and jerk PR or two during the cycle, it’s time to get used to heavy power movements again.

B. “Pennies”
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
*This is the official MisFit Athletics benchmark workout.

C. Gymnastics/Accessory Find your 1RM box jump – short/slow run up allowed