3-6-13

Weightlifting

Snatch – heavy single; 85% of HS – 2 x 1
Clean & Jerk – heavy single; 85% of HS – 2 x 1
Back Squat – 80% – 3 x 1

Conditioning

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Complete 3 rounds for max reps/calories per round.

Wallball Shots: 20/14, 10 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75/55 (Reps)
Row: (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.