• Muscle Clean x 5
• Front Squat x 5
• Supine Row x 8-10
• 100m Run

Strength:

Skill:

3 Rds For Time:

• 20-30 Squat Clean 55-75/25-45
• 20-30 Pull Ups
• 400-800m Run

• 10 Minutes Mobility

3 Rds NFT:

• Muscle Clean x 5
• Front Squat x 5
• Supine Row x 8-10
• 100m Run

Strength:

Skill:

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

3 Rds For Time:

• 30 Squat Clean 95/65
• 30 Pull Ups
• 800m Run

• 10 Minutes Mobility

3 Rds NFT:

• Wall Squat x 8-10
• Supine Row x 8-10
• Toe To Bar x 8-10

Strength:

A) 6 Sets: (Every 3 Minutes)

Back Squat

• Set 1 – 5 reps @ 75%
• Set 2 – 3 reps @ 85%
• Set 3 – 1 rep @ 90%
• Sets 4-6 – 3 reps @ 90%

B)10 Sets:

Every 30 seconds, for 5 minutes:

• Hang Snatch x 1 rep @ 75% (perform from just above the knee)

C) 3 Sets:

• Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
• Rest 45 seconds
• Strict Handstand Push-Ups x 10-15 (if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
• Rest 45 seconds

Skill:

B) 4 Sets:

• 240 Meter Sprints – progressively faster each set (80%, 85%, 90%, 95%)
• (Perform these barefoot on a football field if possible. Starting at one goal post, run up and around the other goal post and back.)
• Rest 3 minutes

C)2 sets:

• Run 400 Meters @ 85-90%
• Rest 3 minutes