- Foam Roll
1 round:
- KB Low Windmill, 15 reps/side
- KB Snatch, 15 reps/side
- KB High Windmill, 15 reps/side
- KB OH Squat (1 arm), 15 reps/side
2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
3. Strength
- Jerk, 2-2-2-2-2 reps
4. Work Capacity - "BRENTON"
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
5 rounds for time:
- Bear Crawl, 100ft
- Standing Broad-jump, 100ft
Do 3 burpees after every 5 broad-jumps. If you've got a 20# vest or body armor, wear it.
4. Work Capacity - "BRENTON"
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
5 rounds for time:- Bear Crawl, 100ft
- Standing Broad-jump, 100ft
Do 3 burpees after every 5 broad-jumps. If you've got a 20# vest or body armor, wear it.
5. Durability
- Hollow Rock, 3 min
6. Mobility
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