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7/2/2017

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“Roy”
5 rounds for time
15 Deadlifts (225/155)
20 Box jumps (24/20)
25 Pull-ups

**Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

6/27/2017

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Workout
Ben Bergeron “Big Clean Complex”

6 sets for maximum load:

​1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 push press
1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 push jerk
1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 split jerk

**One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.