130119 ~ "Fight Gone Bad!"

130119 ~

Strength / Buy In

30 Burpees AFAP (as fast as possible)

*with the remainder of the 10 minutes…

Establish a 3RM UB Hang Snatch (full squat)

Conditioning

“Fight Gone Bad”

3 Rounds for reps of:

Wallball, 10kg (6kg)
Sumo Deadlift High-pull, 35kg (25kg)
Box Jump, 20″
Push Press, 35kg (25kg)
Row

In this workout you complete as many reps as possible in one minute on each of the five stations. The clock does not reset or stop between exercises. This is a five minute round with one minute rest between rounds. On call of “change”, the athletes must move to next station immediately for best score. One point is given for each rep and on the rower each calorie is one point.

Cash Out: Rope Climb Relay

 

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