Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up F: Three rounds w/ empty barbell of 3 deadlifts, 3 power clean, 3 front squats, 3 press, 3 push press, 3 push jerks. (7 min)
2. Deadlift 1x5
Add 5# to last week’s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)
3. Warm up with reps at each FGB station, set up stations to be shared and rotate through (5 min)
4. ⭐“FIGHT GONE BAD! (PVCF Ed.)”⭐
One minute for max reps at each of the following stations:
Rest for one minute and then repeat for a total of three rounds.
Score is total reps.
👉NB: This is a proprietary version of FGB. The sumo deadlift high pull has been replaced by the muscle clean, because the MC has greater transferability, and is less likely to be executed poorly in pursuit of more reps. Also, for reasons of safety, we discourage rebounding on box jumps.
LIII and LII: wallballs @ 20/14lbs, muscle cleans @ 75/55lbs, box jumps @ 20″, push press @ 75/55lbs
LI: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 strict press, row 10 calories. Scale weight as appropriate. Work on performing perfect mechanics consistently.
17 min cut-off.