ACF – July 3, 2019


notes:

Tumilson”
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Go for it on this one. Short runs that should be high pace. The DB burpee is without a jump, simply stand up with the weights in your hands. If you don’t have the suggested weight don’t stress. Use what you can and stick with something that allows you to get 11 reps in a row and back out on that quick run!

Optional Accessory:
EMOM:

EMOM 5 min
0-5 min: 5 Touch and Go Power Snatch
Notes: Use roughly 70-80% of your best power snatch.

The barbell should be loaded to the listed percentage but still be flexible with it. Goal is efficiency in cycling the bar so use the appropriate weight but keep it challenging.

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