A. High Bar Back Squat - 1RM in 30 Minutes
B. For Time:
50 Sit Ups
65 Push Press (75/55)
50 Sit Ups
A. Snatch - 5-3-2-1-1-1-1-1-,.....
B. 11 Minute AMRAP of:
12 Kettlebell Swings (70/53)
3 Minute AMRAP of:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
1-Minute Rest after each 3 minute Round. Repeat for a total of 5 cycles.
A. Shoulder Press 3-3-3-3-3-3-3
B. 20 Minute AMRAP of:
Max Effort Ring Dips
1-2-3-4-5-6-7-8-9-10 Reps (12 Minute Cap), for Time, of"
DB Front Squats (50/35/20/10)
Bar Facing Burpees
If Athlete finished the FS/Burpee workout prior to the 12 Minute Time Cap, they will have the remaining time to establish a 1RM clean.
Memorial Workout in Honor of Mobile Police Office Justin Billa. This workout will be open to any and all participants, with cash and online donations being collected for Officer Billa's family.
2 Person Teams
25 Rounds for Time, Alternating*:
9 Wall Ball Shots (20/14)
3 Power Cleans (205/135,155/105,135/95)
*Athletes will alternate Rounds 1-5, and then on round 6, both partners will complete a 1Mile Run together. Once the run is completed, athletes will begin round 7, and Complete the remainder of the 25 Rounds.
-6th round is in memorial of Officer Billa being awarded "Officer of the Month" 6 months after joining the Mobile PD.
-25 Rounds is in honor of his 25 months of service before giving the ultimate sacrifice.
**A Jurpee is a double lateral jump burpee.