Mon Jan. 27 "Marston"

Move

1) Power Snatches:
3 x 7, 3 x 5, 3 x 3 Building

2) AMRAP 20
1 Deadlift (Heavy technical single)
5 Knee Raises
10 Burpee Over Bar
Rest 30 Sec. to 1 Min.

Train

1) Power Snatches
Set 1: 8 @ 55%
Set 2: 6 @ 64%
Set 3: 4 @ 73%
Set 4: 8 @ 58%
Set 5: 6 @ 67%
Set 6: 4 @ 76%
Set 7: 8 @ 61%
Set 8: 6 @ 70%
Set 9: 4 @ 79%

2) Marston

AMRAP 20
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
 Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Stimulus

1) For these power snatch waves, each set should be completed unbroken without dropping the bar. Pause at hip is necessary. Focus on good positions and do not compromise form. Instead, decrease percentages if form starts to break.

2) This workout is a repeat Hero workout from 1/10/24. You will aim to complete roughly 7 rounds or more. The barbell for the deadlifts should be heavy, but not exceeding 80% of your 1RM deadlift. Toes to bar or variation should be complete in under 1 minute, allowing for roughly 2 sets. Burpees will take roughly 1:30, ensuring that both feet are in the air at the same time.

Extra Credit

Bike Conditioning: 1-2-3-4-5-4-3-2-1 Min. Bike Erg (RPE 5-6)
Rest 30 Sec. After Each Set