In between each set three strict pull ups with a three second tempo descent.
Set 1: 3 Squat Cleans @ 70% 206LB
Set 2: 2 Squat Cleans @ 75% 224LB
Set 3: 1 Squat Clean @ 80% 242LB
Set 4: 3 Squat Cleans @ 70% 215LB
Set 5: 2 Squat Cleans @ 80% 233LB
Set 6: 1 Squat Clean @ 85-90% 251LB
Every 2:30 x6
If it's there: go for your 1RM squat clean
3 Rounds For Time (30 Minute Cap):
30 Squat Cleans 95 / 65 lb
800 Meter Run
-scaled version partition out however you want.
This workout is in honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on December 11, 2007.
- Overview: In this hero workout, athletes will need to be smart about their strategy on the barbell and pull-up bar as grip and shoulder fatigue can creep in early if not careful.
- Squat Cleans: Loading should not exceed 55% of your 1RM squat clean. Reps should take 3:00 or less to complete each round.
- Pull-Ups: Reps should be completed in 2:00 or less.
- Run: Each run should be completed in 5:00 or less.
- Score: Total Time