LIFT

Deadlift 3 x 5 – Work up to a heavy set of 3, look to find a 3RM.

WORKOUT

Performance
DB Complex OTM for 12 Mins
5 DB Deadlift 20/15kg
5 DB HPC
5 DB Thrusters

Fitness
DB Complex OTM for 12 Mins
5 DB Deadlift 15/10kg
5 DB HPC
5 DB Thrusters

BENCHMARK TRAINING

Girl

“Isabel”

For time:

30 Snatch 61/43kg

Hero

“Feeks”

For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 30/20kg dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 30/20kg dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 30/20kg dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 30/20kg dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 30/20kg dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 30/20kg dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 30/20kg dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 30/20kg dumbbells

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom.

MOBILITY MONDAY