Warm-up
High knees
Burpees
Plate bounds
x2 30s rounds
Clean/F.S. Prep
Front rack mobility
Front squat
Pull-under
Hang P. clean
P. Clean
Running prep
Slow March
Jogging march
Running March
Learn to fall
400m of practice.
3.2.1.Go!
Josie (Time)
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
Men: 155 lb.
Women: 105 lb.
*Keep the effort on the runs under 10m. If your mile time exceed 10m consider shortening the distance.
**The bar should be inconvenienced weight, but still wishing a realm that you are confident with.
***Keep small achievable goals on the burpees to ensure Effie the movement.s