3x20

Jokaisella alkavalla minuutilla 2 rinnallevetoa raakana.

Power clean 10 x 50 kg
Air squats 50
Front squat 10x 50kg
Air squats 50
Push press 10x 50 kg
Air squats 50
Romanian deadlift 10 x 50 kg

Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

21-15-9
Wall ball & pull ups

3 x 8

1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
37 KB Clean and Press w/s (37 each arm)
1 mile Run
37 box Jumps or squat jumps
1 mile run
37 burpee pullups or burpee k23 or burpees

SFC Shawn Hannon - KIA 4APR12
CPT Nicholas Rozanski - KIA 4APR12
SFC Jeffrey Rieck - KIA 4APR12
*on each mile run say those names over and over...honor their sacrifice.

Did not scale.

12 Min. AMRAP

5 Burpees
10 Ground to OH (clean and push press)
15 DU

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5 "

Strength

muscle snatch from above knee position 3 x 3 @ controlled weight

snatch deadlift 5 x 2 @ 90%

1a) Banded Pull-aparts: 3 x 25. Rest 30s.
1b) Zottaman Curls: 3 x 10. Rest 30s.