Level 1

“Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans 20 Pull-Ups

Rest 2 minutes, and then…

“Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs 30 Wall Ball Shots

Level 2

“Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch, 95/65# 10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans, 95/65# 20 Pull-Ups

Rest 2 minutes, and then…

“Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs, 24”/20” Step-Overs Allowed 30 Wall Ball Shots, 14/10#

Level 3

“Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch, 135/95# 10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans, 135/95 # 20 Pull-Ups

Rest 2 minutes, and then…

“Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs, 24”/20” 30 Wall Ball Shots, 20/14#)

Level 4 Rx

“Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch, 185/125 # 10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans, 185/125# 20 Pull-Ups

Rest 2 minutes, and then…

“Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs, 24”/20” 30 Wall Ball Shots, 20/14#

Motivation

To honor Veteran’s Day we will be participating in a Tribute workout.  “The Three Wise Men Veterans Day Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we’re asking individuals to participate in a tribute workout in their home gyms across the country this Veterans Day.”  Check out the website for full details.  http://www.threewisementribute.org

Strength

Extended warm up for the snatch and power clean.

Strategy

This is supposed to be a tough workout.  If you are not proficient in the hang squat snatch do not go heavy.  I would rather you do a lighter weight and a lot of reps.  In tribute workouts we should push ourselves harder than our normal training days.  These three brothers represent many families and service men and women who struggle when they come home.  Their struggle is real and ongoing.  The total workout is 16 minutes long.  Embrace the struggle.

Get more Awesome:  2 minutes of Hollow Rocks & 55 Supermans