Bringing the pain like Method Man

            BJ Penn: The Original Inspiration for Fight Gone Bad

A. Snatch technique work: 6-8 min
     Beginner- HPS + 2 OHS
     Advanced- Sn from bel knee + Sn Bal

B. Weighted Pull-up: 4x3-4; rest 90-120 sec

C. "Fight Gone Smart"
    Three rounds of 1 minute at each station. After each 5 minute block of work, 1 minute of rest.
    Wall Ball
    Kettlebell Swing
    Box Jump w/ step down
    Push Press
    Row
  1 min Rest