September 1, 2014

7min AMRAP
Max reps wall ball shots 20/14
Every minute complete 3 Power cleans 195/125
-Rest 4min-
6min AMRAP
3 Deadlifts 195/125
2 Hang squat cleans 195/125
Sprint 75m

Skill:

Block Strength

Three sets of:

Jerk Balance x 3 reps

Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%

Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%

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Glen

For time: 135 pound Clean and jerk, 30 reps

Run 1 mile1

15 foot Rope climb, 10 ascents

Run 1 mile

100 Burpees

*Scale is half Glen run 800m and 50 burpees*

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

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