WORKOUT

Performance
Barbell Complex 1min Stations- 5 Rounds For Reps
Deadlift- 50/35kg
Hang Power Clean
Front Squat
Shoulder 2 Over Head
Rest 1min

Fitness
Barbell Complex 1min Stations- 5RFR
Deadlift- 35/25kg
Hang Power Clean
Front Squat
Shoulder 2 Over Head
Rest 1min

BENCHMARK TRAINING

Games

“Workout 14.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats 43/29kg

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

More details HERE.

Hero

“Justin”

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations.

MOBILITY MONDAY