LIFT

Deadlift 2 x 8 – Build to a heavy double. Look to establish a new 2 Rep Max.

WORKOUT

Performance
10 Min AMRAP
3 Hang Power Clean 50/35
6 HR Push Ups
9 Squats

Fitness
10 Min AMRAP
3 Hang Power Cleans 35/25kg
6 Push Ups / 3 Negatives
9 Squats

BENCHMARK TRAINING

Games

“16.4”

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 102.5kg and throw 20-lb/9kg. ball to 10-ft. target
Women deadlift 70kg and throw 14-lb/6kg. ball to 9-ft. target

Hero

“Meadows”

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan.