Sat Oct 19 "Dae Han"

Move

1) 5 x 5 Clean and Jerks @ light load

2) PARTNER WORKOUT

AMRAP 25 Minutes
400m Farmer Carry (Alternate Person Carrying)
3 Sit to Stand Rope Climbs Each
6 Thrusters Per Partner (12 Altogether)

Train

1) 3 Sets @ 75%
3 Power Cleans
3 Front Squats
1 Jerk

2) Dae Han

3 Rounds For Time (25 Min. Time Cap)
800m Run (Option to add weight (45/35)
3 Rope Climbs
12 Thrusters (135/95)

Stimulus

1) The complex should be completed unbroken, so do not let go of the barbell for the entirety of the complex. You will stay at the same weight for all 3 sets.

2) In order to finish under the time cap, you must complete each round in roughly 8 minutes. Aim for 5 minutes for the run, 2 minutes for the rope climbs, and 1 minute for the thrusters. RX calls for a weighted run with a 45/35lb plate, held in whatever position hurts you the least. Thrusters should be broken up, not exceeding 65% of your 1RM thruster weight.

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, WA, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Extra Credit

Strict Weighted Pull Ups: 5 x 5 (same weight across all sets)