July 5, 2022

Posted By: Christi

Part 1
Hang Squat Clean Thruster
1 Rep

Part #1 of today’s session is intended to be a primer. We’ll take 10-minutes to build to a heavy single in the hang squat clean thruster. You should continually build in weight so long that you are feeling good, but can also stay at lighter weights and repeat weight as needed. Rest :90sec-2-min between sets. We want you to get a minimum of 5 sets but no more than 7 sets.

Part 2
Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Dumbbell Thrusters, 35/25 lbs
12 Dumbbell Walking Lunges, 35/25 lbs
Goal: 5+ Rounds

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Welcome to Hero Month! This is a fun workout with the lower reps and lighter weight! The lower rep scheme and loading should allow you to quickly move from one round to the next. At a minimum, we would like you to get 5 rounds. Goal is consistency with each round. Likely, the grip will become a factor in this workout so it’s important to manage this. If needed break the toes to bar into 2 sets but we would recommend no more than that. Dumbbell thrusters should be done in an unbroken set and the same goes for the dumbbell walking lunge.

Post Work
Cool Down:
1 Round:
400 Meter Easy Walk
1min per side Pigeon Stretch