• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

• Deadlift x 1

Skill:

Nathan is the Brother of Jared Winter, he pasted way 1 year ago at the age of 30.  He was a hard working Fireman, who had a great sense of humor and truly enjoyed working out. 

AMRAP in 12 Minutes:

• 30 Double Unders
• 7 DB Hang Power Clean
• 7 DB Thruster
• 14 Sit Up

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) In 8 sets or fewer, build to a 1-RM Deadlift (Sets 1-4 Every 2:30, Sets 5-8 Every 3 Minutes)

• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM

Skill:

Nathan is the Brother of Jared Winter, he pasted way 1 year ago at the age of 30.  He was a hard working Fireman, who had a great sense of humor and truly enjoyed working out. 

AMRAP in 12 Minutes:

• 30 Double Unders
• 7 DB Hang Power Clean
• 7 DB Thruster
• 14 Sit Up

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 7 Sets: (Every 90 Seconds)

• Power Clean + Front Squat + Clean

Build over the course of the 7 sets.

Skill:

21-15-9

• Power Clean 115/80
• Overhead Squat 115/80
• Toes To Bar

Right into 1 Mile run, then…

• 100 Double-unders
• 75 Sit Up
• 25 Calorie Row

Right into 1 mile run, then…

4 Rounds of:

• 7 Deadlifts 275/185
• 14 Box Jumps 24/20
• 21 Wall Balls

• 10 Minutes Mobility