Fight Club
Warm-up
Row 400m
Then 3 rounds
10 sit-ups
10 squats
5 push-ups
Then 3 rounds
10 sit-ups
10 squats
5 push-ups
Mobility
1:00 thoracic foam roll
1:00 hip flexor foam roll
X2
1:00 hip flexor foam roll
X2
Weightlifting
Power Snatch (3-3-3-3-3)
60%
Metcon
Fight Club (3 Rounds for reps)
3 Rounds
3:00 AMRAP
20 Slamballs 20/10#
20 Sledgehammers post weight in comments
100m Sprint
rest 1:00 between rounds
run= 1 rep
