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.
Box Jump w/ step down
1 min Rest