LIFT

Speed Bench – 3 Position – 3 reps at each grip position x 3
Narrow, Normal, Wide

WORKOUT

Performance
15min AMRAP
10 DB Thrusters 20/15kg
20 DUs

Fitness
15min AMRAP
10 DB Thrusters 15/10kg
40 Singles

BENCHMARK TRAINING

Games

“17.5”

10 rounds for time of:
9 thrusters 43/29kg
35 double-unders

Time Cap 40 Mins

Hero

“Zimmerman”

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 143/95kg
10 Handstand push-ups

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.