LIFT

Push Press 5 x 5 – Build up to a heavy set of 5. Look to establish a new 5 Rep Max.

WORKOUT

10 Min EMOM
Performance
ODD 6 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 32/24kg

Fitness
10 Min EMOM
ODD 4 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 24/16kg

BENCHMARK TRAINING

Games

“11.3”

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75/50kg)
Jerk ( 75/50kg)

More info and scaling options are HERE.

Hero

“Badger”

Complete three rounds for time of:
43/30kg Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.