Note: Use your highest 2rm or 3rm over the last 4 weeks to calculate percentages
Strength:
1.) Tall Snatch: 4-5 light singles to warm up
2.) Hang snatch (just above knee full squat)
5x2@80%
3.) Strict Press:
1X5@65%
1X5@75%
1xMax Effort@85%
rest as needed
4.) WOD
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
12 Box Jumps (24/20")
6 Thruster (95/65#)
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
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