MON:

WU: 30 Calorie Row,

         * Then*

       3 x 10 Box Jumps (Each set will be higher than the last… like a 10 RM in height)

 

SS: Find a heavy 4 rep Sumo Deadlift

      *then*

      3×4 @ 90% of above

 

METCON:   800m Run

                30 Thrusters (45/35)

                 600m Run

                30 KB Snatch (70/53)

                 400m Run

                30 Burpees

 

MOB: 1 min total of split stretch, accumulate 1 min of bridge hold, 1 min of bend and reach

 

      

TUES:

WU: Dynamic CC, Mobility & stretch

 

SK:  10 min. volume accumulation of Handstand Walk Progression, and/or Handstand push-up instruct (only 10 min)

 

SS: Overhead Squat

      13 min to find a 3 RM.

           *then*

      3x7reps @70%(of 3rm)

 

METCON: AMRAP 11 min.

               10 Pull-ups

                5 TTB

               15 WBS

WED:

WU: 3 RNFT: 3 fwd rolls

                   3 bkwd rolls

                   3 broad jumps

        3 kart wheels

                   duck walk from whiteboard to rings

 

SS: In 15 minutes, Find a max of the complex: 1 Clean lift-off + 1 Clean Pull + 1 Clean & Jerk

        **reset the bar to the floor every time, and fully squat.**

 

METCON:  For total time:

                2 Rds:

                  50 Sit-ups

                 100 DU

             * immediately following..*

                2 Rds:

                  10 Squat Cleans (155/105)

                  10 HSPU

                

COOL: Roll out- ball or roller

                  

THURS:

WU: 3 rds: 10 cal row, Pvc Stretch

       Shoulder and hip mob

 

SS: Find a Heavy Power Snatch in 12 min.

     *then*

     E2MOM 8: 1 P Sn. + 1 Hang Squat Snatch + 1 Squat Snatch @ 85% above

METCON:

10 rft:

15 DL (135/95)

15 Pushup

 

COOL: Pretzel (supine twist), Couch stretch, pigeon

 

FRI:

WU: 3 RNFT:

                8 BB Goodmornings

                8 BB Strict press

                8 Jumping Jacks

       *then* partner front rack stretch

 

STR: Front Squat- work up to 85%

       Complete 12 total reps, break up however you need.

 

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device.

 

Partner “Dae Han“

3 rounds for time of:

Run 800 meters with a 45 pound barbell

3 Rope climbs

12 Thruster (135/95)

 

*break up however you’d like, only one partner working at one time, both partners must run at the same time, one holding bb.*