Glen

Barbell, distance, ropes, and a hundred burpees to finish.

The workout (For Time)

• For time (40-minute cap):
• 30 Clean and jerks — 61 kg (135 lb) / 43 kg (95 lb)
• Run 1 mile
• 10 Rope climbs, 15 ft
• Run 1 mile
• 100 Burpees

Estimated time: 25–40 min. A long, punishing chipper that swings from heavy barbell to endurance running to grip-intensive rope climbs before a soul-testing 100-burpee finale. Pace the clean and jerks as quick singles to save your legs and lungs for everything after. By the burpees you'll be running on fumes, so break them into small, steady sets and just keep moving.

Standards

• Clean and jerk: bar from ground to overhead lockout — Rx 61 kg (135 lb) / 43 kg (95 lb)
• Rope climbs to the 15-ft mark, touching the top
• Burpees: chest to floor, jump and clap overhead at full extension

Scaling

• Lower the clean-and-jerk load to 43 kg (95 lb) or less to keep singles smooth
• Reduce rope climbs to 5, or sub lying-to-standing rope pulls
• Cut the run to 800 m each and burpees to 50 to stay under the cap

Coaching tips

• Do the clean and jerks as touch-and-go early, then quick singles — protect the legs for the runs.
• Use efficient rope-climb footwork (J-hook or wrap) to spare your grip and forearms.
• Break the 100 burpees into consistent sets from rep one; a steady shuffle beats stops and starts.

In honour of

Honours Glen Doherty, 42, a former U.S. Navy SEAL, killed September 11, 2012, during the attack on the U.S. diplomatic compound in Benghazi, Libya.

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