“BADGER”

3 Rounds for time…

• 95-lb. squat cleans, 30 reps
• 30 pull-ups
• Run 800 meters

In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.

He is survived by his father, Tom; mother, Cindy; three brothers and four sisters.

First posted Dec. 19, 2007

Skill Work

10 Minutes of Single Leg Squat practice

Conditioning 

AMRAP 30 minutes

Row 1500 meters

Run 800 meters

40 KB swings (max weight 53/35)

Strength 

Work up to a 2 rep max of Clean and Jerk then 90% of that for 2 x 2

Conditioning 

5 Rounds

20 Bar facing burpee

40 Walking lunge steps

10 Squat clean thrusters (max weight 115/75)

Strength

Work up to a 2 rep max power snatch and then 90% of that for 2 x 2

Work up to a 3 rep max back squat and then 85% of that for 3 + reps

Conditioning

AMRAP 10 minutes

12 Box Jumps (max height of 24″/20″)

9 Chest to Bar Pull Ups

6 Handstand Push Ups

“Jason”

• 100 squats
• 5 muscle-ups
• 75 squats
• 10 muscle-ups
• 50 squats
• 15 muscle-ups
• 25 squats
• 20 muscle-ups

U.S. Navy Special Warfare Operator (SEAL) Jason Dale Lewis, 30, of Brookfield, Virginia, was killed by an improvised explosive device while conducting combat operations in Southern Baghdad, on July 6, 2007.

He is survived by his wife, Donna; and three children.

First posted Aug. 2, 2007