On Wednesday, we will begin out second week of the MisFit complexes.  I got to coach this last week, and the biggest issue I heard was – it’s a lot to remember. It is.
Take a second week to get comfortable with the complex.  Keep it simple in your head – Clean – Push – Squat – Clean – Push.  All the extra stuff – hang, difference on the jerk, is all gravy.  Focus on what’s important.
There are a couple of strategies I would employ.  You can go as heavy as possible – that’s always cool.  You can try to use a medium weight and move it as smooth as you can.  You can use a medium/medium heavy weight and do a set of the complex every 60 or 90 seconds. We are looking to build muscle memory on the complex.
 

Workout of the Day
Strength/Skill
MisFit Clean and Jerk Complex
Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk
Take 20 minutes to build to a heavy set of this complex
Conditioning
7RFT
12/9 Calorie Row
12 Left Arm Push Press 50/35
12 Right Arm Push Press 50/35
20 minute cap