LIFT

Speed Bench – 3 Position.

3 reps at each grip position x 3 sets
Narrow, Normal, Wide

WORKOUT

15 Min AMRAP

Performance
15 Double Unders
10 Box Jumps 30/24″
5 Pull Ups

Fitness
30 Single Skips
10 Box Jumps 24/20″ step ups Ok
5 Body Rows

BENCHMARK TRAINING

Games

“13.1”

17 min AMRAP

40 Burpees
30 Snatch (75/45 lbs)35/20kg
30 Burpees
30 Snatch (135/75 lbs)62/35kg
20 Burpees
30 Snatch (165/100lbs)75/45kg
10 burpees
As many reps of Snatch as possible (210/120 lbs)95/55kg

Hero

“Nutts”

For time:
10 Handstand push-ups
112.5/75kg Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10′
200 Double-unders
Run 400 meters with a 20/15kg plate

LtAndrewNuttall

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.