Every 1:30 for 5 sets climbing above workout weight.
1 Thruster + 1 Hang squat snatch
(can hang power snatch into a OHS)
21 Pull-Ups
21 Thrusters (95/65 lb)
15 Snatches (95/65 lb)
15 Pull-Ups
15 Thrusters (95/65 lb)
10 Snatches (95/65 lb)
9 Pull-Ups
9 Thrusters (95/65 lb)
5 Snatches (95/65 lb)
Dedicated to Ronald Bucca, FDNY, Fire Marshall, who was killed on September 11, 2001. Bucca had served in the United States Army as a Green Beret during the Vietnam War. Later, he would serve the Defense Intelligence Agency as an analyst. Becoming a reservist in 1986, he joined the FDNY. He was subsequently injured on the job, which cost him his qualifications as a paratrooper and ended his eligibility with the Army Special Forces, causing him to leave the service.
After responding to the September 11, 2001 attacks, Bucca ascended to the impact zone at the Sky Lobby on the 78th floor of the South Tower of the World Trade Center, along with Battalion Chief Orio Palmer. The two men, both experienced marathon runners, are believed to have made it to the highest floor of any first responders in either tower before the building collapsed.
INTERMEDIATE
For Time
21 Pull-Ups
21 Thrusters (75/55 lb)
15 Snatches
15 Pull-Ups
15 Thrusters
10 Snatches
9 Pull-Ups
9 Thrusters
5 Snatches
BEGINNER
For Time
21 Ring rows
21 Thrusters (55/35 lb)
15 Hang power snatches
15 Ring rows
15 Thrusters
10 Hang power snatches
9 Ring rows
9 Thrusters
5 Hang power snatches
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
WEEKS FOCUS IS INTENSITY WITH MECHANICS, 1 EXCELLENT REP AT A TIME!
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
10 PVC Pass through
10 PVC Around the world
5 PVC Power snatch
5 PVC OHS
AMRAP x 4 MINUTES
10 Jumping Jacks
3 Burpees
10 Alt Worlds greatest stretch
10 Bootstrappers
10 Cossack Squats
Into…
2 sets of:
5 BB RDLs
5 BB Hang squat clean
5 BB Push Press
5 BB Thrusters
5 BB Hang power snatch + OHS