LIFT

Press 1 x 5 – Building to a heavy single, looking to set a new 1RM if you are feeling good.

 

WORKOUT

Performance
15 Min AMRAP
3 Hang Power Cleans 65/45kg
5 Pull Ups
10 Squats

Fitness
15 Min AMRAP
3 Hang Power Clean 45/30kg
5 Body Rows
10 Squats

BENCHMARK TRAINING

Games

“Workout 13.4”

Complete as many reps as possible in 7 minutes following the rep scheme below:
61/43kg Clean and jerk, 3 reps
3 Toes-to-bar
61/43kg Clean and jerk, 6 reps
6 Toes-to-bar
61/43kg Clean and jerk, 9 reps
9 Toes-to-bar
61/43kg Clean and jerk, 12 reps
12 Toes-to-bar
61/43kg Clean and jerk, 15 reps
15 Toes-to-bar
61/43kg Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. More info HERE.

Hero

Ricky

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
35/22.5kg dumbbell Deadlift, 5 reps (Sub a 32/24kg KB Deadlift)
61/43kg Push-press, 8 reps

williamruddhero

U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.

MOBILITY MONDAY