LIFT

Front Squat 2 x 10 @ 55%

WORKOUT

Performance

12 Min AMRAP
12 Push Ball 20/14# to 10/9′
12 KBS 24/16kg
6 Burpees

Fitness

12 Min AMRAP
12 Push Ball 20/14# to 9′
12 KBS Russian 24/16kg
6 Burpees

MOBILITY MONDAY

How to get a better rack

The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This is usually caused by some tight muscles throughout your upper body such as the latissimus dorsi, teres major, posterior deltoid, and triceps.

BENCHMARK TRAINING

GIRL

“Elizabeth”

21-15-9

Cleans 61/43kg (Spice it up and do these as full cleans)

Ring Dips
HERO

“Erin”

Five rounds for time of:
17.5/12.5kg Dumbbells split clean, 15 reps
21 Pull-ups

Erin

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.