LIFT

Tempo Deadlift 4 x 4 – Use 70-80% of your 1 Rep Max or if new build to a challenging weight for all 4 sets.

Tempo 1031 Lift 1 count 0 pause at top Lower 3 count 1 count pause at bottom to reset

WORKOUT

Performance
15 Minute AMRAP
100m Farmers Walk 24/16kg
15 Pull Ups
100m Farmers Walk
15 Squats

Fitness
15 Minute AMRAP
100m Farmers Walk 20/12 or 12.5kg
15 Body Rows
100m Farmers Walk
15 Squats

BENCHMARK TRAINING

Girl

“Grace”

For time 30 Clean and Jerks 61/42.5kg

Hero

“Hammer”

Five rounds, each for time, of:
60/42.5kg Power clean, 5 reps
60/42.5kg Front squat, 10 reps
60/42.5kg Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

HeroMichaelBordelon1

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.