One of our Marines, Tim, tossing the ball up just underneath his flag.
Thank you (and everyone else at the gym who serves, or has served) for everything!
Strength
Snatch Balance + 3 Overhead Squats (1 Snatch Balance + 3 Overhead Squats)
Conditioning
Power Snatch (115/75), 12 reps
Box Jump (30/24), 12 reps
Power Snatch (115/75), 9 reps
Box Jump (30/24), 9 reps
Power Snatch (115/75), 6 reps
Box Jump (30/24), 6 reps
Power Snatch (115/75), 3 reps
Box Jump (30/24), 3 reps
Then… 600m Run
Time ends when the athlete touches their barbell after the run.
If weather does not permit, athletes should row 300m after the round of 9 reps and the round of 3 reps.