Warm-up: 1/2 Tabata – Groiners, Situps, Shoulder Touches, Dynamic Stretch, BBWU
Strength: 3 Position Snatch
L1: 70% 3×3
L2: Minus 10%
L3: Hang Power Snatch 5×5 w/appropriate wt.
WOD: FIGHT GONE BAD
Five Rounds of:
Slamball 40/30
SDLHP 75/45
Box Jump 20″
Push Press 75/45
Row for Calorie
The clock will sound at 1 min intervals.
Rest one minute at the end of each round.
Your Score is total reps and calories.
Icing: Muscle Up Skill Work or 15 MU