LIFT

Front Squat 3 x 5 – Use 80-85% of your 1 Rep Max for all 5 work sets. If new look to set a 3 Rep Max.

WORKOUT

Performance
4 min Running Clock For Reps
Run 400/ Row 500
Max Pull Ups
Rest 1min
Run 400/ Row 500
Max DB Thrusters AHAP
Rest 1min
Run 400/ Row 500
Max Burpee

Fitness
4 min Running Clock For Reps
Run 400/ Row 500
Max Body Rows
Rest 1min
Run 400/ Row 500
Max DB Thrusters AHAP
Rest 1min
Run 400/ Row 500
Max Burpee

BENCHMARK TRAINING

Girl

“Nancy”

5 RFT
Run 400m
15 OHS 42.5/30kg

OR

“Baby Nancy”

5 RFT
Run 400m
15 Goblet Squats 24/16kg

Hero

“Santora”

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents.