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8 rounds for time of:
200m run
11 Dumbbell burpee deadlifts (60/45)

**U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.


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Bulgarian Split squats
4 x 7 each leg

**Go as heavy as possible w/ a 1 sec pause at top and bottom.

Partner WOD

10 min Max wall balls + Dball hold
Switch every 30 seconds

*In 10 minutes, accumulate as many wall ball shots as possible. While P1 is doing WB shots, P2 is holding the Dball at their stomach. Switch every 30 seconds.

**Dball has to be held in position before wall ball shots can start/count.

Rx – 30/20 WB; 100/60 Dball


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Power snatch 3-3-3 reps
Snatch balance 2-2-2 reps
Squat snatch 1-1-1 reps

**What’s listed above are the reps for the working sets. What’s not included are all the reps you will be doing to drill in/hone in your technique for the first pull, 2nd pull (aka ‘scoop’), or maybe some high pulls, muscle snatches, or overhead squats.

**If you finish this in 15 minutes, you are missing the point of the workout. The point? To get better at these lifts. And that takes time. We’re giving you that time, so please take advantage of it. If you know you can’t do a full snatch, that is okay. That is what this day is for – to get better at the snatch or parts of the snatch where you struggle, even if that is mobility.

**Take the time to watch the videos linked in the first paragraph. You can find more videos for the snatch and clean and jerk at Catalyst Athletics.


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30 rounds for time of
5 Wall ball shots – 20/14
3 Handstand push-ups
1 Power clean – 225/155

**U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.