LIFT

Back Squat 5 x 5 @78% – Sets across at 78%. All 5 sets of 5 at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that.

WORKOUT

Performance
8 Min AMRAP
8 Hang Power Clean 60/40kg
8 Wall Ball Shots 20/14# to 10’
8 Knees To Elbow

Fitness
8 Min AMRAP
8 HPC 40/30kg
8 WBS 20/14# to 10/9’
8 Sit Ups

BENCHMARK TRAINING

Girl

“Elizabeth”

21-15-9
Cleans 61/42.5kg
Ring Dips

Hero

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

MOBILITY MONDAY