In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Warm-up
Banded Overhead Distraction, 2min./side
-then-
2 Rounds:
20 Wallballs
30 Calorie Bike/Row
MetCon
5 Rounds For Max Reps:
30sec. Power Clean Singles @65%
Rest 2min. 30sec.
(drop and reset each rep)
LITE
3 Rounds
6-8 Front Squats
6-8 Single-Arm Press (each arm)
60sec. Double-under Practice
MetCon
RX
5 Rounds For Time:
400m Run
1 Round of “DT”
12 Deadlifts, 155/105lbs
9 Hang Power Cleans, 155/105lbs
6 Push Jerks, 155/105lbs
(RX+ increase weight each round 155/105, 175/115, 195/125, 215/135, 235/155)
SCALED
5 Rounds For Time:
300m Run
12 Deadlifts, 135/95lbs
9 Hang Power Cleans, 135/95lbs
6 Push Jerks, 135/95lbs
LITE
Alternating EMOM for 24 Minutes:
5 Thrusters
10 Strict Pull-ups
15 Box Jump-overs
Cool Down
Saddle, 3min.
Competition Side Work
6 Rounds For Time:
250/200m Row
12 Strict HSPU
Rest 2min.
