LIFT

Pause Back Squat 6 x 4

3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 4 sets.

WORKOUT

Performance
9 Minute AMRAP
18 OH Lunges 15/10kg
12 Thrusters 35/20kg
6 Ring Dips

Fitness
9 Minute AMRAP
18 OH Lunges 10/5kg
12 Thrusters 20/15kg
6 Dips Dip Station Rx

BENCHMARK TRAINING

Girl

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Hero

“Luce”

Wearing a 20/14 pound (9/6kg) vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

RonaldLuceHero

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

MOBILITY MONDAY