Essentials/Fitness/Performance:
A.
12 min
Front Squat
Build Up to a Heavy 5 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
Representation of each number:
7 police officers impacted
6 injured
10/3/18 is the date of the incident
1 officer gave the ultimate sacrifice
With a 20 minute running clock:
7 minute time cap:
800 Meter plate carry or 400 meter partner carry (if you finish before the time cap, rest the remaining time)
-Then-
6 minute AMRAP:
Pullups x 10 reps
Front squats x 3 reps 155/105
Double unders x 18 reps
-Then-
7 minutes to establish a 1 rep max thruster
Scaled:
With a 20 minute running clock:
7 minute time cap:
800 Meter plate carry or 400 meter partner carry (if you finish before the time cap, rest the remaining time)
-Then-
6 minute AMRAP:
Ring Pull x 10 reps
Front squats x 3 reps
Single unders x 18 reps
-Then-
7 minutes to establish a 1 rep max thruster