LIFT

Pause Back 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
10 HR Push Ups
20 double unders
30 Squats

Fitness
5 Negative push us
40 single skips
30 Squats

BENCHMARK TRAINING

Games – “13.3”

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/14 lbs to 10/9′ target)
90 Double-unders
30 Muscle-ups

Hero – “Jorge”

For time:
30 GHD sit-ups
70/45kg Clean, 15 reps (Full Clean Rx)
24 GHD sit-ups
70/45kg Clean, 12 reps
18 GHD sit-ups
70/45kg Clean, 9 reps
12 GHD sit-ups
70/45kg Clean, 6 reps
6 GHD sit-ups
70/45kg Clean, 3 reps

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.