0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat
5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance
10:00-20:00:
Hang Squat Snatch
*Build to a heavy single*
8 min AMRAP
10 Power Snatch 75/55
10 T2B
30 Mtn. Climbers
32 Min EMOM Min1- 6 Power Cleans 155/105 Min 2- 10 Back Squats Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″ Min 4- 20 D/u’s + 5 Pull Ups
3 RFT 10 Burpees 10 Thruster 115/75# 10 Burpees 10 Push Jerks 115/75# 10 Burpees 10 Hang Squat Clean 115/75# 10 Burpees 10 OHS 115/75# EMOM 2min: 50′ Bear crawl
For time: 20 Man Makers 35/25 30 Box Jump Overs 24″/20″ 40 KBS 70#/53# 50 D/U’s 50 Cal Row 50 D/U’s 40 KBS 30 Box Jump Overs 20 Man Makers
Strength/Skill – Thrusters 5-5-5-5-5 4 R.F.T. 20 – O.H. Walking Lunges w/ bar 45/30 20 – T2B 200m – Sandbag Run 40/20
MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician…
Strength/Skill – Snatch grip deadlift 4 Rounds: 50 Double Under’s 400m Run 25 Air Squats 10 Deadlifts 5 Clean & Jerk Use the same barbell for the DL & C&J RX+ 185/135 RX 155/105 Adv: 135/95 Bgr: 115/80