STRENGTH/SKILL

Hang Squat Clean

- Build to 1RM; one rep every 60 sec; for 10 min

F; 5 reps: DB/KB Front Squat

P/S: build to tough single

WOD

"Fight Gone Bad"

3 Rounds for max reps [17 min total]

- 1 min per station, rest 1 min after
all 5 stations are complete;
start at any station/stagger start
**score is reps + cals**

1. Wall Ball
F: Light
P: 20/14
S: 30/20

2. SDLHP
F; KB SDLHP or KB DL
P: 75/53#
S: 95/65#

3. Box Jump
F: Step Up
P: 20/16"
S: 30/24"

4. Push Press
F: 2DB's
P: 75/53#
S: 95/65#

5. Row for Cal
- all groups

rest 1 min