LIFT

Snatch from:
1. Power Position
2. Above Knee
3. Floor (with pause at Knee)
20-25 minutes to work up to a heavy set. Record your 5 heaviest sets.

Use 70% of your 1 Rep max or a challenging weight across.

OR

Pause Over Head Squat 5 x 5 – 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 5 sets.

WORKOUT

Performance
10 Min AMRAP
12 Push Press 40/30kg
12 WallBalls 20/14# to 10’

Fitness
10 Min AMRAP
12 Push Press 30/20kg
12 WallBalls 20/14# to 10/9’

BENCHMARK TRAINING

Girl

“Helen”

3 RFT:
400 meter run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Hero

“Wilmot”

Six rounds for time of:
50 Squats
25 Ring dips

ColinWilmotHero

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.