LIFT

Jerk 2 x 8 – work to a heavy double. Split or Push Jerk whichever is stronger for you.

WORKOUT

Performance
8 Min AMRAP
5 Dips
10 WallBalls
20 DU’s

Fitness
8 Min AMRAP
5 Dips (Dip Station Rx)
10 WallBalls 20/14# to 10/9’
40 Singles

BENCHMARK TRAINING

Games

“15.4”

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans 84/56kg
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Hero

“DG”

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
15/10kg Dumbbell thruster, 8 reps
15/10kg Dumbbell walking lunge, 12 steps

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

MOBILITY MONDAY – BLACKROLL