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Monday:

Work up to a Heavy for the day of 1 X Snatch

10 X E2MOM @80% of above
1 Snatch
2 Hang Snatch
3 Overhead Squat

6 X 2 Front Squat @85%
Rest 2 minutes

Tuesday:

4 X 9 Bench Press @75%
Rest 2 minutes

In Pairs:
10 Rounds
30 Wallballs @9/6kg
10 GTOH @60/40kg

Wednesday:

18 min EMOM:
1 – 5 strict Muscle up / Chest to bar / Pull ups / Ring rows
2 – 5 strict Handstand press up / Dips / Press ups
3 – 30 second L-Sit / Hollow hold

10 rounds – 90 seconds on / 30 seconds off:
10 Wallballs @9/6kg
16 Kettlebell Snatch @24/16kg

Thursday:

Work up to a Heavy Clean

10 EMOM
1 Rep @80/90% of above

10 EMOM
1 Clean
1 Hang Power Clean
1 Front Squat
1 Hang Clean

Friday:

In 15 Minutes Complete
12-9-6-3-3-6-9-12
Thrusters @50/35
Burpees

Rest 10 minutes

In 15 Minutes Complete
50-40-30-20-10
Box Jumps 24/20″
Calorie Row / Bike

Saturday:

In Pairs:
40 AMRAP
Run 200m
30 Sumo Deadlift Highpull @50/35kg
40 Calorie Row / Bike
15m Handstand Walk / 4 Wall Walks

Gymnastics:

Ring Muscle Up

Sunday:

Hero Workout ‘Schmalls’

800 meter run

Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings @32/24
10 Handstand Push Ups

Then:
800 meter run

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.