LIFT

Press 2 x 8 – Build to a heavy double

WORKOUT

Performance
14 Min AMRAP
3 Burpees
5 Goblet Squat 24/16kg
7 KB Swings 24/16kg

Fitness
14 Min AMRAP
3 Burpees
5 Squats
7 Russian KB Swings 24/16kg

BENCHMARK TRAINING

Girl

“Diane”

21-15-9 reps:
Deadlift 100/70 kg
Handstand push-ups

Hero

“Randy”

For Time:

75 Power Snatch 35/22.5kg

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 2008 in the line of duty.