LIFT

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

WORKOUT

Performance
EMOM x 12
8 KB Swings 24/16kg
8 Goblet Squats 24/16kg
10m Waiters Walk

Fitness
EMOM x 12
5 Russian KB Swings 24/16kg
5 Goblet Squat 15/10kg DB
10m Waiters Walk 15/10kg DB

BENCHMARK TRAINING

Games

“Workout 13.5”

Complete as many rounds and reps as possible in 4 minutes of:
45/25kg Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

More info HERE.

Hero

“Crain”

2 rounds for time of:
34 push-ups
50m sprint
34 deadlifts, 60/42.5kg
50m sprint
34 box jumps, 24/20-inch box
50m sprint
34 clean and jerks, 42.5/30kg.
50m sprint
34 burpees
50m sprint
34 wall-ball shots, 20/14-lb. ball to 10/9′
50m sprint
34 pull-ups
50m sprint

hero-crain

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team.

MOBILITY MONDAY