LIFT

Deadlift 1 x 5 – Build to a heavy single. If you are new work triples.

WORKOUT

Performance
10 Min AMRAP
10 DB Hang Power Clean 20/15kg
10 DB Front Squat
10 DB Push Press
200m Farmers Carry

Fitness
10 Min AMRAP
10 DB HPC 15/10kg
10 DB FS
10 DB PP
200m Farmers Carry

BENCHMARK TRAINING

Girl

“Karen”
For Time:

150 WallBall Shots 20/14# to 10/9′

Hero

“Gallant”

For time:
Run 1 mile WITH 20/14LB (9/6kg) BALL
60 Burpee pull-ups
Run 800 meters WITH 20/14LB BALL
30 Burpee pull-ups
Run 400 meters WITH 20/14LB BALL
15 Burpee pull-ups

Hero_TaylorGallant

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.

MOBILITY MONDAY