LIFT

Hang Power Clean 2 x 8 – work up to a heavy double for the day.

WORKOUT

Performance
10 Min AMRAP
3 Hang Power Clean 50/35
6 HR Push Ups
9 Squats

Fitness
10 Min AMRAP
3 Hang Power Cleans 35/25kg
6 Push Ups / 3 Negatives
9 Squats

BENCHMARK TRAINING

Girl

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Hero

“Capoot”

For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

capoot-hero

Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

MOBILITY MONDAY