WORKOUT

Performance
Barbell Complex 1min Stations- 5RFR
Deadlift- 50/35kg
Hang Power Clean
Front Squat
Shoulder 2 Over Head
Rest 1min

Fitness
Barbell Complex 1min Stations- 5RFR
Deadlift- 35/25kg
Hang Power Clean
Front Squat
Shoulder 2 Over Head
Rest 1min

BENCHMARK TRAINING

Games

“Workout 11.3”

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

More info HERE

Hero

“Dae Han”
3 Rounds for time of:
Run 800m with a 20/15kg
3 rope climbs (15ft)
12 Thruster 61/43kg

 

SFCParkHero

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device.

MOBILITY MONDAY