“TRIFECTA”
Gymnastics
10min EMOM alt min
8 paralettes shoot through
2 skin the cat
METCON
For time:
21-15-9
False grip ring rows
Ring dips
V-ups
Pyro weightlifting W3D3
Primer
Split jerk press
3-3-3-3-3
*Build up but this is meant to be lighter. Aim for approx 40% of 1RM clean and jerk
Clean and jerk
1-1-1-1-1-1-1 (7)
*Build up
**Squat cleans only, no power cleans
Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1
*Fixed weight
Back squats
2-2-2-2-2
*Build up
Firebreathers
“THE SEVEN”
7 rounds for time:
7 handstand push ups
7 thrusters 135/95
7 knees to elbows
7 deadlifts 245/175
7 burpees
7 kettlebell swings 70/53
7 pull ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
