FIGHT!

Competition Class

Strength

Skills&Drills

GYMNASTICS

5 Rounds for Quality
10 C2B Pull-ups
2x10m HS Walk
1 Rope Climb
8 Alt Pistols

3 Sets
ME UB-1 Bench Press 185/125
ME UB-1 Strict Pull-ups
Rest 2-3min between rounds

OLYMPIC WEIGHTLIFTING

5x1 - 2sec pause @ knee clean + FS + Jerk + Press from Split

E3M12M
3 Position Clean with Jerk @ each pos
*building to 80% of 1RM CJ

 

MetCon

CLASS

E3M9M

10 Back Squats @ 60-70% 1RM

Fight Gone Bad
3 Rounds for Reps
1min @ each station
Wall Balls 20/14
SDHP 75/55
Box Jumps 20
Push Press 75/55
Row (cals)
Rest