LIFT

Pause Front Squat 5 x 5 – Build to a heavy set of 5 or if you have a 1 Rep max look to hit 65-75-80-80-80%

Hold for a 3 count in the bottom.

WORKOUT

Performance
10 Min AMRAP
5 Front Squats 50/35kg
10 KB Swings 24/16kg
15 Burpees
Run 200m

Fitness
10 Min AMRAP
5 Front Squats 35/25kg
10 Russian KB Swings 24/16kg
15 Burpees
Run 200m

BENCHMARK TRAINING

Girl

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Hero

“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.