Friday, 10-7-16

Strength/Skill – Push Press 15 mins to work up to 3 REP MAX “Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is…

9 min E3MOM Back Squat 3×10 @ 50,55,60% of 1RM For time – 15-10-5: T2B Wallballs 20/14 Hang Power Clean 135/95 right into… 100′ Double Front rack kb lunge 53/35 right into… 5-10-15: T2B Wallballs 20/14 Hang Power Clean 135/95 *25 min Cap*

Strength: Push Press 70%x5 75%x5 80%x3 85%x3 X2   5RFT Row 250m 20 Wall Balls 20/14 20 KBS 53/35

Work up to 80% of 1RM Clean then .. EMOM for 6 min- 1 Power Clean + 1 Squat Clean @ 80% 3 Rounds: 10 TGU’s 53/35 10 Power Cleans 135/95 10 Box jumps Directly into… 21 – 15 – 9 Kettlebell Swings 70/53 1 Arm DB Snatches 50/35

NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY Skill/Strength – Split Jerk 1-1-1-1-1 15 min A.M.R.A.P. 20 – Reverse Walking Lunges 15 – Weighted (Plate 45/25) Sit-ups 10 – Snatch Grip Deadlifts

From Wednesday July 11th-Monday July 16th there will be a 4 P.M. class. Strength/Skill – Bench Press 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds Record total time from start to finish. The standard is a full one minute rest