LIFT

Front Squat 1 x 5 – Sets across at 90%. All 5 singles 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. If you feel good, this is an opportunity to establish a 1 Rep Max.

WORKOUT

Performance
10 Min AMRAP
15 KBS 24/16kg
15 Push Balls 20/14# to 10′
50 Double Unders

Fitness
10 Min AMRAP
15 Russian KBS
15 Push Balls 20/14# to 9′
100 Single Skips

BENCHMARK TRAINING

Girl

“Grace”

For time 30 Clean and Jerks 61/42.5kg

Hero

“DT”

Five rounds for time of:
Deadlift, 12 reps 70/45kg
Hang power clean, 9 reps
Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.