LIFT

3 Position Snatch

Snatch from:
1. Power Position
2. Above Knee
3. Floor (with pause at Knee)
20-25 minutes to work up to a heavy set. Record your 5 heaviest sets.

OR

Pause Over Head Squat 5 x 5

3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 5 sets.

WORKOUT

Performance
10 Min AMRAP
10 Russian KBS 32/24kg
10 Steps Goblet Lunge
10 Push Ups

Fitness
10 Min AMRAP
10 Russian KBS 24/16kg
10 Lunge Steps
10 Push Ups/5 Negatives

BENCHMARK TRAINING

Games

“Workout 13.1”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
34/20kg Snatch, 30 reps
30 Burpees
61/34kg Snatch, 30 reps
20 Burpees
75/45.5kg Snatch, 30 reps
10 burpees
95.5/55kg Snatch, as many reps as possible.

More detail HERE.

Hero

“DVB”

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

hero-dvb%20tac%20medic_2000px

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

MOBILITY MONDAY