LIFT

Clean 3 x 5 – 70-80-85-85-85% of your 1 Rep Max or work to a heavy triple

WORKOUT

Performance
8 Min AMRAP
8 KBS 24/16kg
8 Goblet Squats

Fitness
8 Min AMRAP
8 Russian KBS 24/16kg
8 Goblet Squats

BENCHMARK TRAINING

Games

“Workout 11.2”

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20″)

Hero

“Tommy V”

For time:
52.5/35kg Thruster, 21 reps
15 ft Rope Climb, 12 ascents
Thruster, 15 reps
15 ft Rope Climb, 9 ascents
Thruster, 9 reps
15 ft Rope Climb, 6 ascents

TOMMYV

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13, 2008.

MOBILITY MONDAY