LIFT

Front Squat 5 x 5 – Working up to a heavy set of 5 or a new 5 rep max.

WORKOUT

Performance
8 Min AMRAP
8 ManMakers AHAP
8 Weighted Sit Ups with MM weight.

Fitness
8 Min AMRAP
8 ManMakers AHAP
8 Sit Ups

ManMaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.

 

BENCHMARK TRAINING

Games

“Eva”

Five rounds for time of:
Run 800 meters
32/24kg Kettlebell swing, 30 reps
30 Pull-ups

Hero

“Adam Brown”

 

2 Rounds for time:

24 Deadlifts 135/90kg
24 Box jumps 24/20”
24 Wallball 20/14# to 10′
24 Bench press 90/60kg
24 Box jumps 24/20”
24 Wallball 20/14# to 10′
24 Clean 65/42.5kg

HeroAdamBrown

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.