LIFT

Push Press 2 x 8 – Weights by feel, work up to a heavy double.

WORKOUT

Performance
15 Min AMRAP
7 Power Cleans 60/40kg
7 Push Press or Jerk
7 Back Squats

Fitness
15 Min AMRAP
7 Power Cleans 40/30kg Deadlift to hang is OK.
7 Push Press or Jerk
7 Back Squats

BENCHMARK TRAINING

Girl

“Angie”

100 Pull-ups – 100 Push-ups – 100 Sit-ups – 100 Squats.

Complete all reps of each exercise before moving to the next.

Hero

“Tumilson”

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 27/17.5kg

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.