Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Warm Up: 5 mins
2 Rounds
250 M Row
10 Front Rack Lunges
10 Push Press

Strength: 12-15 Mins
Back Squatst using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 30 min Cap
“Wood”
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
10 SDLHP 95/65
10 Thrusters 95/65
Rest 1 minute

Post Score on white board.

Elite Competition Class

1. Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Power Snatches
Minute 2 – 2 Hang Squat Snatches
Minute 3 – 1 Squat Snatch
Minute 4 – Rest

From the 12:00 – 15:00
On the Minute x 3 – 1 Squat Snatch
Build to a heavy single for the day

2. “Heavy Isabel”
For Time:
30 Power Snatches (185/135)

3. Conditioning
10-8-6-4-2:
Back Squats (315/205)
Ring Muscle-Ups
Dumbbell Push Jerks (80’s/50’s)
Bar Muscle-Ups

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the four sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

C.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep

*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3 @ 80% of 1-RM Clean & Jerk
*Set 4 @ 85% of 1-RM Clean & Jerk
*Sets 5-6 @ 90% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 1 jerk)

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 8 reps*

*Set 1 @ 95%% of 8RM Back Squat
*Sets 2-3 @ 90% of 8RM Back Squat
*Set 4 @ 85% of 8RM Back Squat

E.
Three sets of:
Bent Over Row x 10 reps
Rest 90 seconds