LIFT

Pause Front Squat 6 x 4 – 3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 4 sets

WORKOUT

Performance
10 Min AMRAP
10 DB Hang Power Clean 20/15kg
10 DB Front Squat
10 DB Push Press
200m Farmers Carry

Fitness
10 Min AMRAP
10 DB HPC 15/10kg
10 DB FS
10 DB PP
200m Farmers Carry

BENCHMARK TRAINING

Girl

“Elizabeth”
21-15-9
Cleans 61/42.5kg
Ring Dips

Want to make this extra spicy do it as full cleans 🙂

Hero

“Whittman”

Seven rounds for time of:
Kettlebell swing, 15 reps, 24/16kg
42.5/30kg Power clean, 15 reps
15 Box jumps, 24/20″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.