LIFTS

Clean and Jerk Complex – Power Clean (from floor) + Front Squat + Clean + Jerk
Record your heaviest 5 sets.

WORKOUT

Performance
10 Min AMRAP
10 Russian KBS 32/24kg
10 Steps Goblet Lunge
10 Push Ups

Fitness
10 Min AMRAP
10 Russian KBS 24/16kg
10 Lunge Steps
10 Push Ups/5 Negatives

BENCHMARK TRAINING

Games

“15.5”

27-21-15-9 reps for time of:
Row (calories)
Thrusters 43/29kg

Hero

“Moore”

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.