LIFT

Bench Press 1 x 5 – Working % this cycle 75-85-90-90+90++ If you are new then 5 sets of 2 across at a challenging weight.

WORKOUT

15min time cap

Performance
5 RFT
7 Front Squats- 60/40kg
10 HRPU
30 D.U

Fitness
5 RFT
7 Front Squats – 50/30kg
10 PU
60 Singles

BENCHMARK TRAINING

Girl

“Dating Sage”

5 RFT
10 Snatch 43/30KG
15 Pull-Ups
20 Thrusters 34/25KG

Hero

“Nukes”

8 minutes to complete:
1-mile run (1600m)
143/95kg deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
102.5/67.5kg power cleans, max reps
Then, 12 minutes to complete:
1-mile run
61/43kg overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman.

MOBILITY MONDAY

Between classes is a great time to learn how to use our Cross Over Symmetry system, just ask your coach to show you how.