LIFT

Back Squat 2 x 8 – 70-75-80-85-90-90-90-90% of your 1 Rep max or work to a heavy double.

WORKOUT

Performance
8 RFT
10 Man On Fire Burpee
20 KB Swings 24/16kg

Fitness
8 RFT
10 Burpees
20 Russian Swings 24/16kg

BENCHMARK TRAINING

Girl

“Diane”

21-15-9 reps:
Deadlift 100/70 kg
Handstand push-ups

Hero

“Desforges”
Five rounds FOR TIME
12 Dealifts 100/70kg
20 Pull-Ups
12 Clean & Jerks 60/40kg
20 Knees-to-Elbows

JoshuaDesforgesHero

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan.

MOBILITY MONDAY

Squat Therapy: 4 Drills That Will Improve Your Squat

So what does this therapy consist of? It is based on four drills that can be used in any order and combination with the goal of improving the quality of your squat.