LIFT

Thruster 5 x 5 – From the floor. Working to a heavy set of 5.

WORKOUT

Performance
4 Rounds For Time:
Row 250/Run 200/Bike 400m
20 Alternating Pistols (10/leg)
16 1 Arm KB Swing 24/16kg -alternate arms each round

Fitness
4 RFT
Row 250/Run 200/Bike 400m
20 Squats
16 Russian KB Swing 24/16kg

BENCHMARK TRAINING

Games

Workout 12.2

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35kg Snatch, 30 reps
61kg Snatch, 30 reps
75kg Snatch, 30 reps
95kg Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20kg Snatch, 30 reps
35kg Snatch, 30 reps
45kg Snatch, 30 reps
55kg Snatch, as many reps as possible

More info HERE.

Hero

“Brehm”

For Time:
15 foot Rope climb, 10 ascents
20 Back squat 102.5/70kg
30 Handstand push-ups
Row 40 calories

hero_dale_brehm

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

MOBILITY MONDAY