LIFT

Press 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max or if new work up to a heavy triple.

WORKOUT

Performance
15 Min AMRAP
3 Power Cleans 70/50kg
5 Pull Ups
10 HR Push Ups

Fitness
15 Min AMRAP
3 Power Clean 50/35kg
5 Body Rows
10 Push Ups/5 Negatives

BENCHMARK TRAINING

Girl

“Nicole”

20 Min AMRAP
Run 400m
Max Rep Pull Ups (Fitness Body Rows)

Hero

“Pheezy”

Three rounds for time of:
75/50kg Front squat, 5 reps
18 Pull-ups
100/75kg Deadlift, 5 reps
18 Toes-to-bar
75/50 Push jerk, 5 reps
18 Hand-release push-ups2

Hero_Pheezy

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.