Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
2 rounds of:
150 m run
150 m row
10 KB thrusters, 5 each arm
10 kb situps
Workout Warmup:
8 min alternating EMOM
Pull up warmup, (1. 10 ring rows, 2. T2B, 3. Pullup, 4. C2B
3-5 thrusters working up to workout weight.
Workout:
Holbrook last done 10/16/18
10 Rounds For Time
5 Thrusters (115/80 lb)
10 Pull-Ups
100 meter Sprint
1 minute Rest
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Endurance:
10 Rounds For Time
5 Thrusters (95/65lb)
10 Pull-Ups
100 meter Sprint
1 minute Rest
Lift:
10 min EMOM
One Hang snatch+ one snatch from ground. Start at 50% and focus on technique.
These are squat snatches
Skill:
Pick two goats to work on for 10 min.