LIFT

Box Squat 2 x 12 – Use 45% of your 1 Rep Max or a weight that challenges you to stay vertical.

WORKOUT

Performance
10 Min AMRAP
5 Front Squats 50/35kg
10 KB Swings 24/16kg
15 Burpees
Run 200m

Fitness
10 Min AMRAP
5 Front Squats 35/25kg
10 Russian KB Swings 24/16kg
15 Burpees
Run 200m

BENCHMARK TRAINING

Games

15.2

Every 3 minutes for as long as possible complete:From 0:00-3:002 rounds of:

10 overhead squats (43/30kg)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (43/30kg)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (43/30kg.)

14 chest-to-bar pull-ups

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

Hero

“Big Sexy”

5 rounds for time of:
6 deadlifts, 145/95kg.
6 burpees
5 cleans, 102.5/67.5kg.
5 chest-to-bar pull-ups
4 thrusters, 70/45kg.
4 muscle-ups

Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.

MOBILITY MONDAY