LIFT

Clean 3 x 5 – This can be a full or Power Clean. Work up to a heavy triple. If new work from the hang.

WORKOUT – 5 for 10

Performance
10 Min AMRAP
5 Pull ups
5 Box Jumps 30/24
5 Sit Ups
5 KB Swings 24/16kg

Fitness
10 Min AMRAP
5 Body Rows
5 Box Jumps 24/20
5 Sit Ups
5 KB Russian Swings 24/16kg

BENCHMARK TRAINING

Games

“13.5”

Complete as many rounds and reps as possible in 4 minutes of:
Thruster, 15 reps 45/29kg
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Hero

“Coe”

Ten rounds for time of:
42.5/30kg Thruster, 10 reps
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.