Weightlifting

Snatch – 75% x 3, 80% x 3, 85% x 2, 80% 2 x 2
Clean & Jerk – 75% x 3, 80% x 3, 85% x 2, 80% 2 x 2
Back Squat – 88% 8 x 3 (up wt on last set if you feel good)
Snatch High-Pull – 75% (of snatch) 3 x 3

Conditioning

“Loredo”

Complete 6 rounds for time:
24 Squats
24 Push ups
24 Step walking lunge
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Weightlifting

REST DAY

Strength/Skill

Handstand push up, 10 x 5
Chin up, 10 x 5

The above two exercises are performed as a couplet/compound set with a partner. The tempo for both is 1:3 (1 second loading:3 second deloading).

Conditioning

Complete 3 rounds for time of:

10 Power Snatch, 135/85
50 Double unders

Weightlifting

Back Squat – 83% (5 x 5) (up wt on last set if you feel good – no failed reps)
Hang clean (mid-thigh) – 70% (5 x 3) (up wt on last 2 sets if you feel good)
Halting Clean Deadlift (upper thigh) – 85% (3 x 3)
SLDL – 65% (of back squat) x 5, 70% (3 x 5)

Strength/Skill

Thruster, 3-3-3-3-3

Conditioning

AMRAP in 12 mins of

12 Burpees

9 Power Cleans, 135/85

6 Toes to bar

Weightlifting

Back Squat – 73% (3 x 10) (up wt on last set if you can – no failed reps)
Hang snatch (mid-thigh) – 70% (5 x 3) (up wt on last 2 sets if you feel good)
Halting Snatch Deadlift (hip) – 85% (3 x 3)
Overhead Squat – 70% (5 x 3) (up wt on last 2 sets if you feel good)

Conditioning

For time:

50 meter farmers walk 70/53
25 Handstand push up
50 meter farmers walk
25 CTB chin ups
50 wall balls, 20/14
25 toes to bar
50 wall balls
25 Handstand push up

… clock starts immediately upon completion and scored as a second workout

300 double unders for time

Weightlifting

Back Squat – 85% x 3 x 8

Snatch – 75% x 3 x 3, 80% x 2 x 2

Clean & Jerk – 75% x 3 x 2, 80% x 2 x 2

Snatch High-Pull – 70% (of snatch) x 3, 75% x 3 x 2

Strength/Skill

Push Press, 3-3-3-3-3

Conditioning

In teams of two, complete the following for time:

100 Shoulder-to-overhead, 135/85 (50 reps each)

100 Burpees (rotate every 5 reps)

20 Sprints (10 each)

Weightlifting

REST DAY

Conditioning

On the minute for 12 min:
Odd- 5 Deadlift – light/moderate load
Even- 20 double unders
+
On the min for 12 min:
Odd- Overhead Squat – light/moderate load
Even- 5 Box Jumps, 30/24

Light/moderate load = 60%-65% of 1 rep max

Weightlifting

Back Squat – 80% – 5 x 5
Hang Clean (mid-thigh) – 65% – 2 x 3, 70% – 3 x 3
Halting Clean Deadlift (upper thigh) – 80% (of clean) x 3, 85% – 2 x 3
SLDL – 65% (of back squat) – 3 x 5

Strength/Skill

Hang Clean, 3-3-3-3-3

The intent is to build to a 3 rep max. If you are still missing your pull in the upper third of the thigh, then continue to work with a moderate load until your pull is perfect.

Conditioning

Run 800 meters
40 Pull ups
60 Kettlebell swings, 53/35
Run 800 meteres