July 2, 2021

Posted By: Christi

For time:
30 Clean & Jerks, 135/95 lbs
Run, 1 mi
10 Rope Climbs, 15 ft
Run, 1 mi
100 Burpees

Goal: Sub 32 min

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

We want you to focus on the goal time domain which is 32 minutes. In order for you to finish within this time domain, you’re going to need to be smart with pacing and cut back where necessary. For example, the 30 clean & jerks should not take longer than 5-6 minutes, the 1 mile runs should not take longer than 8 minutes, the 10 rope climbs should be done in 3-4 minutes and the burpees should be done in 6-8 minutes. The weight on the barbell should be light and a similar weight that you would use for “Grace”. Those who don’t have rope climbs should modify to a variation that allows you to stay moving. Today is not the day to learn or practice this skill given that the workout is so long. A ring row, strict pull-up or lay to stand rope climb are all great alternatives. Adjust weight, reps, distances, or variations as needed.

Post Work 1x:
:30sec per side Dynamic Calf
1-2min per side Smash Calves