LIFT

Jerk 5 x 5 – This can be Push or Split Jerk. If new work your push press. Working up to a heavy set of 5 or a new 5 rep max.

WORKOUT

Performance
DB Complex OTM for 12 Mins
5 DB Deadlift 20/15kg
5 DB HPC
5 DB Thrusters

Fitness
DB Complex OTM for 12 Mins
5 DB Deadlift 15/10kg
5 DB HPC
5 DB Thrusters

BENCHMARK TRAINING

Girl

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Hero

“Severin”

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a 9/6kg vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.