20.06.22
Strength
Push Jerk
Build to a 3 Rep Max
Conditioning
AMRAP 15 mins:
Complete as many rounds as possible in 15 mins of:
15 Ball Slams
15 Weighted Box Step-ups
15 Push Jerks, 135/95 lbs
20.06.23
Deadlift
10 mins to build to a heavy single
Marston
AMRAP 20 mins:
1 Deadlift, 405/285 lbs
10 Toes-to-bars
15 Bar Facing Burpees
*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.
20.06.24
Conditioning
10 rounds for time of:
4 Strict Pull-ups
8 Push-ups
12/8 Assault Bike Calories
Strength
Back Rack Reverse Lunge
3×10 at 1x BW
20.06.25
Strength
Clean & Jerk
3 Rep Max
Conditioning
3 rounds for time of:
50 Air Squats
10 Clean & Jerks, 135/95 lbs
20.06.26
Conditioning
3 rounds for time of:
12 Alternating Dumbbell Snatches, 50/35 lbs
21 Pull-ups
—directly into—
3 rounds for time of:
12/9 Assault Bike Calories
15 Up Downs
—directly into—
3 rounds for time of:
12 Alternating Dumbbell Snatches, 50/35 lbs
9 Chest-to-bar Pull-ups
