“TRIFECTA”
Gymnastics
20min EMOM alt min (5 sets each)
2 rope climbs
10 alternating pistols
4 strict pull ups
20ft handstand walk
Weightlifting
Power snatch
2-2-2-2-2
Power clean
2-2-2-2-2
Note: Build up to a heavy double, drops allowed but keep the reps close together
Firebreathers
“SPEHAR”
For time:
100 thursters 135/95
100 chest to bar pull ups
6 miles run
Note: Partition the thrusters, pull-ups and run as needed
Lite/Beginners
For time:
75 thursters 95/65
75 pull ups
3 miles run
U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom. Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob and Lisa, and Marie Mielke.
Strength/skill
10min to find 1RM barbell turkish get up
METCON
3 rounds for time:
1 hill run
50ft broad jumps
4 barbell turkish get ups right 45/35
4 barbell turkish geet ups left 45/35
Note: 25ft lengths for the broad jumps
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch grip sots press 3×5
Gymnastics
Tabata handstand hold (hold 20sec, rest 10sec)
Mobility
Couch stretch 2min per side
