Weightlifting: TNG Power Snatch: 15 minutes: 5×5 building from 55% to a heavy 5
Strength – working on building our capacity for TNG snatches under heavier loads today across the sets.
Conditioning: 3RFT (15 min cap) 15 Sumo Deadlift High Pull 95/65lb | 75/55 15 Power Cleans 95/65 15 Back Squats 95/65
Workout – classic barbell cycling, lets move fast, unbroken on the movements and get the work done.
Hero WOD: Choe AMRAP in 35 minutes Buy-In: 9 Man Makers (2×35/20 lb dumbbells) 11 Burpees In remaining time, AMRAP of: 300 meter Run 27 Air Squats 9 Handstand Push-Ups
Background: This “Choe” Hero WOD was created in memory of US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan’s Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time).
