REST

For Time: 50 Box Jumps (24/20), DB Cleans (1 clean per wt. for 5 decreasing wts. Starting at 100#s /60#s) 50 Box Jumps, 1000m Row.

Beginner: For Time: 50 Box Jumps (20/12), DB Cleans (1 clean per wt. for 5 wts. Starting at 40/30) 50 Box Jumps, 1000m Row.

Athlete Of The Week - Dick Westin

5×5 snatch @ 85%, 5×5 Clean and Jerk @ 85%

5×5 snatch, 5×5 Clean and Jerk

“Mr. Joshua” 5 Rounds For Time of 400m Run, 30 GHD situps, 15 Deadlifts (77/144k)

Beginners: “Mr. Joshua” 3 Rounds For Time of 400m Run, 30 GHD situps, 15 Deadlifts (40/60k)

Rest

3 Rounds W/ Partner for Reps. 500m Row, 20k Thrusters

Beginners: 3 Rounds W/ Partner for Reps. 500m Row, 20k Thrusters

Cool Article

21,15,9 SDLHP (35,52), Push Press (35,52) For Time.

Beginner: 21,15,9 SDLHP (20,30), Push Press (20,30) For Time.

Rest

http://www.specialops.org/

Congratulations to Sam and Sarah Hess on the birth of their baby girl.

AMRAP 15 min 10 Handstand Push Ups, 15 Pull Ups, 20 Lunges

Beginner: AMRAP 15 min 5 Handstand Push Ups/wall walks, 5 Pull Ups, 20 Lunges

3×5 Snatch @ 80%, 3×10 Back Squats @ 65%

3×5 Snatch, 3×10 Back Squats