LIFT

Jerk 3 x 5 – % for this cycle 70-80-85-85-85%
If new or just coming back, work to heavy triples across

WORKOUT

Performance
12 Min EMOM
ODD: 3 Thrusters 60/40kg
EVEN: 6 Bar Over Burpees

Fitness
ODD: 3 Thrusters 40/30kg
EVEN: 6 Burpees

BENCHMARK TRAINING

Games

“15.1 and 15.1a”

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (52/34kg)
5 snatches (52/34kg)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Hero

“Marco”

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 61/43kg

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California.

MOBILITY MONDAY