LIFT

Push Press or Jerk 5 x 5 – 65-70-75-80-85% of your 1 Rep Max or work up to a heavy set of 5.

WORKOUT

Performance
12 Min AMRAP
Run 200m
Then 3 rounds of:
5 Pull Ups
10 Push Ups
15 Squats

Fitness
12 Min AMRAP
Run 200m
Then 3 rounds of:
5 Body Rows
10 Push Ups
15 Squats

BENCHMARK TRAINING

Games

“12.2”

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
34/20kg Snatch, 30 reps
61/34kg Snatch, 30 reps
75/45kg Snatch, 30 reps
95/55kg Snatch, as many reps as possible

Hero

“Glen”

For time:
61kg Clean and jerk, 30 reps
Run 1600m
15 foot Rope climb, 10 ascents
Run 1600m
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.