LIFT

Press x 3 + Push Press x 2 + Jerk x 1

Take at least 5 sets to build up to a heavy set of this complex.

WORKOUT

Performance
12 Min EMOM
ODD 20 KBS 24/16kg

EVEN 30 DU

Fitness
12 Min EMOM
ODD 20 Russian KBS 28/20kg

EVEN 60 Singles

BENCHMARK TRAINING

Games

“14.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats 43/29kg
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Hero

“Forrest”

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

HeroForrestLeamon