LIFT

Hang Power Clean 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 Rep Max.

OR

Hang Clean 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 Rep Max.

WORKOUT

Performance
8 Min AMRAP
8 Hang Power Clean 60/40kg
8 Wallball shots 20/14# to 10/9’
8 Knee To Elbows

Fitness
8 Min AMRAP
8 HPC 40/30kg
8 WBS 14/10# to 10/9’
8 Sit Ups

BENCHMARK TRAINING

Girl

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Hero

“Santiago”

Seven rounds for time of:
15/10kg Dumbbell hang squat clean, 18 reps
18 Pull-ups
61/43kg Power clean, 10 reps
10 Handstand push-ups

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan.