Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
AMRAP 6
8 american kb swings -35/53#
8 goblet squats
8 lunges w/ kb
*alternate lunges between front rack hold and overhead hold, every other round
8 american kb swings -35/53#
8 goblet squats
8 lunges w/ kb
Max Effort 2k Row
*rest 5 minutes
AMRAP 15
1 turkish getup (ea side) – 53/70#
100m single arm farmer carry – 53/70#
50′ handstand walk
*completed farmery carry = 1 rep
*coach will separate class in 2 groups with one group rowing first and then AMRAP, other group AMRAP first then row, both with 5 minutes rest between
1 turkish getup (ea side) – 53/70#
100m single arm farmer carry – 53/70#
50′ handstand walk
1 deadlift – 285/405#
10 toe to bar
15 bar facing burpee
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
*scale the deadlift to 85-90% of 1rm, as able.
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Tall Clean
Complete as many rounds as possible in 20 minutes of:
1 deadlift – 285/405#
10 toe to bar
15 bar facing burpee
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
*scale the deadlift to 85-90% of 1rm, as able.
Complete as many rounds as possible in 20 minutes of:
1 deadlift – 285/405#
10 toe to bar
15 bar facing burpee
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
*scale the deadlift to 85-90% of 1rm, as able.
