WORKOUT

Barbell Complex
Performance and Fitness
5 Rounds For Load
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squats
Increase load each round. Rest as needed.

BENCHMARK TRAINING

Games

“11.5”

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (65/45kg)
10 Toes to bar
15 Wall balls (20/14lbs to 10/9′ target)

More scaling options HERE.

Hero

“Tommy V”

For time:
52.5/35kg thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope climbs, 9 ascents
115-lb. thrusters, 9 reps
15-ft. rope climbs, 6 ascents

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13 2008.