A,
Bench Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 20 mins of:
10 Push Press, 52/35kg
10 Kettlebell USA Swings, 24/16kg
10 Box Jumps, 60/50cm

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Goal
Just get it done.

C,
3 rounds for quality of:
8 Alternating Strict Single Leg Crossbody Toes-to-bars
Banded Suitcase Carry, pick load, L 15m/R 15m

A,
Snatch 1x2

Use the heaviest weight you can for the set.
Find a heavy set of 2 for the day within 20 min.

B,
Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy set of 3 within 5 sets.

Try to improve weight from last week.

C,
For time:
Row, 5 km

Every 3 mins complete:
10 Wall Balls, 9/6kg

Athlete Instructions
Athlete Instructions
Don't exceed more than 12 rounds.

Goal: Sub 30 min

D,
For quality:
50 Band Pull Aparts
50 Band Face Pulls
50 Behind-the-Neck Band Press

Complete in as few sets as possible using a mini band.

Warm Up

50 - 100m Easy

Main Swim:

25 x 50m Swim

Rest 1:00 Between

Cool Down 50 - 100m

1 rm max Clean pull

A,
Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Every 4 mins for 20 mins do:
12/10 Ski Erg Calories
9 Dumbbell Deadlifts, 22,5/15kg
6 Dumbbell Hang Power Cleans, 22,5/15kg
3 Dumbbell Push Press, 22,5/15kg
Bear Crawl, 15m

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs

3 x OTM8, 2min rest between

1)
Odd: air runner
Even: 5-10 HSPU

2)
Odd: ski erg
Even: 10-15 toes to Bar

3)
Odd: bike erg
Even: 10 DB bench press

EMOM 35min

• Heilurikäännös x 15
• Thruster x 14 1 tai 2 kuulaa
• Heilurikyykky x 13
• Russian sit up x 12
• Huili

4 rounds for time:

15 cal echo bike
15 kb swings

Q7AV

High hang snatch primer
3 x 3 - empty barbell

Snatch pulls to target
4 x 3 @ 105% of 1RM snatch

Yo-Yo snatch
5 x 1 @ 80% of 1RM snatch

Overhead squat
5 x 2 @ 85% of 1RM snatch

Accessories
DB bent over row 3 x 8 (each side) @ 8RPE
DB lateral raises 3 x 10 @ 8RPE
DB shoulder press 3 x 10 @ 8RPE

3 RFT:

20 Pistols
10m HS Walk ( 2,5m UB )
10 D-Ball Clean 60/40kg )
10m HS Walk ( 2,5m UB )

TC 10