WORKOUT

Performance
8 RFT
6 Deadlift 60/40kg
6 Pendlay Row
6 Hang Power Clean
6 Thruster
6 Push Ups – hands on BB

Fitness
8 RFT
6 Deadlift 40/30kg
6 Pendlay Row
6 Hang Power Clean
6 Thruster
6 HR Push Ups

BENCHMARK TRAINING

Games

“16.1”

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 43kg
Women lunge 29kg

Hero

“Moon”

7 ROUNDS FOR TIME
10 hang split snatch 17.5/12.5kg rt arm
1 Rope climb 15ft
10 hang split snatch 17.5/12.5kg lt arm
1 Rope climb 15ft
ALTERNATE FEET IN THE SPLIT SNATCH SETS

HeroMoon

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.