LIFT

Front Squats 3 x 5 – Use 70-80-85-85-85% or work up to 3 heavy sets across.

WORKOUT

Performance
12 min AMRAP
12 wall balls 20/14# to 10/9′
12 med ball cleans
12 med ball counter weighted squats
If you put the ball down perform 6 additional wall balls before resuming from where you dropped it. (not counted to score)

Fitness
12 min AMRAP
12 wall balls 14/10# to 9′
12 med ball cleans
12 air squats
No penalties

BENCHMARK TRAINING

Girl – “Isabel”

30 Reps for time

Snatch 61/43kg

Hero – “Hortman”

AMRAP, 45 Minutes:
Run 800 meters
80 Squat
8 Muscle-ups

Hero_DaveHortman

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise.