Wed Jan 10 "Marston"

Move

1) 1 Hang Power Snatch: Every Minute x 20
Build to technical load and stay there

2) 20 Minute AMRAP:

3 Deadlifts
6 Knee-Raises
9 Burpees

Train

1) 1 Snatch: Every Minute x 20
0-5 Mins @ 64%
5-10 Mins @ 67%
10-15 Mins @ 70%
15 -20 Mins Build to 85%

2) “Marston”

20 Minute AMRAP:

1 Deadlift @ 405/285
10 Toes-To-Bar
15 Bar-Facing Burpees

Stimulus

1) One snatch every minute for 5 minutes at the same weight. Increase by 3%, singles for another five minutes. Increase by 3%, singles for another five minutes. Then build to 85% in the last five minute EMOM

2) The deadlift should be heavy (no more than 85% of recent 1RM). Reduce reps so that you can complete a round every 2 minutes for a total of 10 rounds. Pace the TTB early (small sets) and burpees can be stationary

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.