WORKOUT

Performance
Max rounds in 25 minutes
5x Hang Power Clean 50/35kg
10x Front squat
15x Push-press

Fitness
Max rounds in 25 minutes
5x Hang Power Clean 35/20kg
10x Front squat
15x Push-press

BENCHMARK TRAINING

Girl

“Eva”

5 RFT

Run 800m

30 KB Swings 32/24kg

30 Pull Ups

Hero

“Jerry”

For Time:

Run 1600m

Row 2000m

Run 1600m

SGMJerryDPatton1

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

MOBILITY MONDAY

Front Squat Mobility

As previously stated, the front squat should be performed with the clean grip front rack position as opposed to the crossed-arm front rack position. Aside from the stability issue, the crossed-arm position also changes the dynamic of the front squat.