Fight Gone Worse

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS
5 Rounds
3 Ring Muscle Ups
6 Strict HSPU (go to deficit if poss)
12 SkiErg Cals
*Rest 1:1

3 Rounds NFT
2 Strict Ring MU + 4 Strict Dips

OLYMPIC WEIGHTLIFTING
5 Rounds
1 Pause Power Clean (2s @ knee) + 1 Front Squat + 1 Jerk

E90s x 7
"1 Clean Pull + 1 Clean & Jerk
(stay between 70-80%) "

E30s X 6
1 Clean Pull @ 105%

MetCon

CLASS

5 Rounds for reps
1min @ each station

1. Wall Balls 20/14
2. Box Jumps 24/20
3. KBS 53/35
4. Sit-ups
5. Row / Bike or Ski (Cals)
6. Rest