LIFTS

3 Position Clean plus one Jerk (Jerk after the last Clean ONLY)

3 Positions – Power, Hang and Floor. 20-25 Minutes to build to a heavy set. Record your heaviest 5 sets.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
3 RFT
10 Burpee Box Jumps 30/24”
50 DU
Rest 1 minute

Fitness
3 RFT
10 Box Jumps 24/20”
100 Singles
Rest 1 min

BENCHMARK TRAINING

Girl

“Nancy”

5 RFT
Run 400m
15 OHS 42.5/30kg

Hero

“Adam Brown”

2 Rounds for time:

24 Deadlifts 135/90kg
24 Box jumps 24/20”
24 Wallball 20/14# to 10′
24 Bench press 90/60kg
24 Box jumps 24/20”
24 Wallball 20/14# to 10′
24 Clean 65/42.5kg

HeroAdamBrown

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.

MOBILITY MONDAY

Lifter’s Elbow: The Cause & The Cure

Watch the video’s at the end for some good self treatment mobility techniques.