LIFT

Power Clean 3 x 5 – 70-75-80-85-90% of your 1 Rep Max or work up to a heavy triple.

Could also be a full clean.

WORKOUT

Alternating Tabata’s for Reps

Performance
Burpees
KB Swing 24/16kg

Fitness
Burpee
Russian KB Swing 24/16kg

BENCHMARK TRAINING

Girl

“Diane”

21-15-9 reps:
Deadlift 100/70 kg
Handstand push-ups

Hero

“Adrian”

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box

Hero_AdrianElizalde

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.