Tuesday 5.8.18

 Linda E.

Linda E.

Strength:
Every 2 minutes, for 12 minutes (6 sets):

Snatch with a 3 second pause at knee

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Set 4 – 1 rep @ 85% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 90% of 1-RM Snatch
Masters 55+: 5% less per round.  Start at 65%.
(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

Hero WOD: Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
Men: 115-lb. presses, KB 53, 24-in. box
Women: 80-lb. presses, KB 35, 20-in. box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Mandi Reading