Metcon: “Danny” 20:00 AMRAP 30 Box Jumps (24/20) 20 push Press (115/75) 30 Pull Ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. 12:00 Mobility – DO IT!
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Strength: 15:00 to work up to a heavy (not max!) Double Clean Metcon: 20 Wall Balls 20 Sit ups 20 Box jumps 20 push ups 20 Power Clean (135/95) 20 double unders 20 Power Snatch (115/75) 20 Pull Ups 20 OH Squats (95/65) 20 KB Swings (55/35) 20 Push Press (115/75) 20 Ring Dips 20 Burpees 20 Back Squat (135/95) 20 v-ups 20 Deadlift (135/95) 20 Lunges 20 TTB 20 Front Squat (135/95) 12:00 Mobility – DO IT! 16:00 EMOM 1:00 Back Squat 2 reps @ 90% 1:00 Strict Pull Ups 1:00 Rest 1:00 Back Squat 1 reps @ 92.5% 1:00 Strict Pull Ups 1:00 Rest 1:00 Back Squat 1 reps @ 95% 1:00 Strict Pull Ups 1:00 Rest 1:00 Back Squat Max reps @ 80% (perfect Technique) 1:00 Rest 1:00 Strict Pull Ups Metcon : 3 rounds 21 Pull ups 14 Push Jerk (135/95) 7 Bar Facing Burpees |
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