Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Conditioning
"Fight Gone Bad"
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift High Pull (75/55)
Box Jumps (20")
Push Press (75/55#)
Row for Calories
Rest

Extra Work
Snatch
65% x 4
70% x 4
75% x 4
80% x 3
85% x 3 x 2

Clean & Jerk
65% x 3+1
70% x 3+1
75% x 3+1
80% x 3+1
85% x 3+1 x 2

*Programming modified from Ben Bergeron's CompTrain