LIFT

Front Squat 5 x 5 – Build to a heavy set of 5. Find your 5 Rep Max.

WORKOUT

Performance
3 RFT
15 KBS 24/16kg
15 Goblet Squat
100m Suitcase Carry
100m Waiters Walk

Fitness
3 RFT
15 Russian KBS 24/16kg
20 Squats
200m Suitcase Carry

BENCHMARK TRAINING

Girl

“Isabel”

For Time:

30 Snatches 61/43kg

Hero

“Small”

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

OLYMPUS DIGITAL CAMERA

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.