LIFT

3 Position Clean plus one Jerk (Jerk after the last Clean ONLY)

3 Positions – Power, Hang and Floor. 20-25 Minutes to build to a heavy set. Record your heaviest 5 sets.

WORKOUT

Performance
12 Min EMOM
ODD 20 KBS 24/16kg

EVEN 30 DU

Fitness
12 Min EMOM
ODD 20 Russian KBS 28/20kg

EVEN 60 Singles

BENCHMARK TRAINING

Games

“16.3”

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 34/25kg
3 bar muscle-ups

More info HERE.

Hero

“Marston”

Complete as many rounds as possible in 20 minutes of:
185/120kg deadlift, 1 rep
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.

MOBILITY MONDAY

Crossover Symmetry is designed to improve shoulder strength and mobility. It can be used as a warm up, recovery or strengthening tool. Ask a coach for a run through if you are not already using it each time you are in the gym.

COS crossover symmetrey