LIFT

Pause Front Squat 6 x 4

3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 4 sets

WORKOUT

10 min AMRAP
Performance
6 C2B Pull Up
9 Power Cleans 42.5/30kg
12 WallBalls 20/14# to 10/9′

Fitness
6 Jumping pull ups
9 Power Cleans 30/20kg
12 Wallballs 14/10# to 9′

BENCHMARK TRAINING

Girl – “Kelly”

“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20” 30 WallBalls 20/14# to 10/9’ Can be done as a partner workout. 1 working at a time break it up however you want.

Hero – “Cameron”

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24/20 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20/14 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.