Every 3 minutes (for 6 Rounds) in 18 minutes:
6 Burpees
18 Alternating DB Snatches 20/12,5kg (50/35lbs)
7 T2B (Toes-to-bar)
9 Goblet Squats 16/12kg (50/35lbs)

With a running clock, perform the prescribed work in the order written in 3 minutes for 6 rounds. Record the time it takes to complete each round. You have 3 minutes to complete all 4 movements. Rest during whatever time is left after you’re done. For example, if it takes you 2 minutes to complete all the movements, you have 1 minute to rest before the next interval starts. Repeat this interval every 3 minutes until you have completed 6 rounds (i.e. this workout will be 18 minutes total).

Score is the time of the slowest round.

Scaling

The recommended weight for the dumbbell snatches and goblet squats is 50 lbs for men, 35 lbs for women, but scale accordingly. If you cannot do Toes-to-Bar, do Knees-to-Elbows or Hanging Knee Raises. If you don’t have a Pull-Up bar, do V-Ups on the ground.

Background: This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.

The fallen:
Captain Louis Mulkey⁣
Captain Mike Benke⁣
Firefighter Melvin Champaign⁣
Captain Billy Hutchinson⁣
Engineer Brad Baity⁣
Firefighter Earl Drayton⁣
Engineer Mark Kelsey⁣
Engineer Michael French⁣
Firefighter Brandon Thompson⁣

This workout was designed by Coach Heather Black @heatherblackfit after being asked by retired Charleston FD Captain John Cole @ladderonecaptain to commemorate the memory of The 'Charleston 9'.

The rep scheme symbolizes the date of the Charleston Sofa Super Store fire (6/18/07) and the 9 firefighters who died.

4 Sets For

50% Max Ring Muscle Ups

3 Rounds For Quality:
10 Chin-ups
15 Unbroken Push-ups
15 Banded Face Pulls
10 Alt. V-ups (2=1)
- Rest as needed btw movements

Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee työntöä varten

2 sets
1:30 cardio machine
10+10 Weighted Single leg RDL
10+10 upright row
10+10 single arm db thrusters
10 scapula Pull ups
10 kipping movement
:30 hs hold

With barbell go 2 times through this:
3 clean deadlifts
3 Muscle cleans
3 hang power cleans
3 front squats
3 push press

Weightlifting&Strenght
Every min for 3 minutes
3 Power Clean @60-65%
rest 2 min
Every min for 3 minutes
2 power cleans @70-75%
rest 1 min
Every 20sec for 9 times (3 mins )
1 Power Cleans @80-85%

Push Jerk + Split Jerk
4 sets 2+2 reps @65-75% of 1rm jerk
go every 2minutes

Pause Front Squat + Front Squat 5 sets 1+1 reps ,build to 80-85% of 1 rm front squat.
rest 2-3 min bwn sets. Start count sets @60% of 1rm.

Accessory&Skill
For Quality
Every 4 min for 16 minutes (4 sets)
2x5m hs walk (max :30 sec) / 2 wall walks
8-12 toes to bars
2x5m hs walk (max :30 sec) / 2 wall walks
8-12 ghd sit ups / v-Ups

Cool down
30-45sek kevyt venytys per alue
pakarat
rintakehän avausliike kuminauhalla/kepillä
russian baby streching
latsit

2) 3 rounds for quality
4 Bar Mus
15s HS
10m HS-walk
6 strict pull ups

1) Tempo back squats 4x4x30% 5s down 5s up

Overhead Half Kneeling Hip Extension: 3 x 10 each. Rest 60s
- Shoulder health & hip mobility
+
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

CLEAN
E2MOM x10
2x2 @65%
2x2 @70%
2x2 @73%
2x1 @75%
2x1 @80%

JERK
E2MOM x5
1x2 @65%
1x2 @70%
1x2 @73%
2x1 @75-80%

4x3 CLEAN PULL @80-110%

OPTIONAL:
5x 3 front squat @70-80% + 3 high box jumps
3x 5-8 strict t2b / k2e
3x 10 GHD back extension

Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee tempausta/kyykkyä varten
2 sets
1:30 cardio machine
10+10 Reverse lunge with db on shoulder
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

Weightlifting&Strenght
Every min for 3 minutes
3 Power snatches @60-65%
rest 2 min
Every min for 3 minutes
2 Power snatches @70-75%
rest 1 min
Every 20sec for 9 times (3 mins )
1 Power snatch @80-85%

Snatch Grip Push Press + OHS
4 sets 2+2 reps @80-90% of 1rm snatch
go every 2-2.5 minutes

Pause Back Squat + Back Squat 4-5 sets 1+1 reps ,build to 80-85% of 1 rm
rest 2-3 min bwn sets. Start count sets @60% of 1rm.

Accessory&Skill work
For Quality
Every 4 min for 16 minutes (4 sets)
7.5m Single arm DB OH lunge @12.5-15/17.5-22.5kg (Right hand)
2-5 bar muscle ups / 2-4 jumping bar muscle ups
7.5m Single arm DB OH lunge @12.5-15/17.5-22.5kg (Left hand)
4 burpee pull ups
Säätä boxi niin et tanko on leuantasolla ja siitä sit hyppy muppeja.

Cool down
2-3 min light cardio
2+2 min banded bully strech
2 min deep squat hold, move weight ankle to ankle every 10s.

5 rounds for time:
400m Run
35 DU
15 GHD Sit-ups
10-8-6-4-2 Snatches
Weights:
M: 50/55/60/65/70
W: 30/35/40/45/50