Sat Jul 29 "Nukes"

Move

8 Minute AMRAP, 2 Minute Rest:

400m Run
10 Dumbbell Deadlifts

8 Minute AMRAP, 2 Minute Rest:

400m Run
10 Dumbbell Power Cleans

8 Minute AMRAP, 2 Minute Rest:

400m Run
10 Dumbbell Front Squats

Workout of the day

“Nukes”

8 Minute AMRAP:
1 Mile Run
Max Reps Deadlifts @ 315/225

Directly Into…

10 Minute AMRAP:
1 Mile Run
Max Reps Power Cleans @ 225/155

Directly Into…

12 Minute AMRAP:
1 Mile Run
Max Reps Overhead Squat @ 135/95

Stimulus

Run distances may need to be modified in order to get to the barbell for some reps (and to have a break from running) before the next round begins. You should be aiming for 30s-1 minute with the barbell in the first round, 2-3 minutes in the second round, 3-4 minutes in the last round

U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.