August 14, 2013

Strength Section:

A. 15 Minutes to build to a heavy double of Clean (you may drop the bar between reps)

B. EMOM (Every Minute On the Minute) for 8 Minutes

•      2 Cleans at 70% of part A

Conditioning Section:

C. Fight Gone Bad Style
       5 Rounds (1 Minute at each station with 1 minute rest between Rounds)

• Row (Calories)
• Power Cleans 95/65
• KB Swings 53/35 (Full)
• Sit-ups
• Wall Balls 20/14

     *Score= overall number of reps through the 5 Rounds (Number will be large)