LIFT

Clean Complex for load
Clean From Floor
Hang Clean
Jerk

Record heaviest 5 sets.

WORKOUT

For time 12 min Cap
Performance
10-9-8…3-2-1 TTB
20-18-16…6-4-2 Wall Ball 20/14# to 10/9′

Fitness
10-9-8..3-2-1 Knee Raises
20-18-16..6-4-2 Wall Ball 14/10# to 9′

BENCHMARK TRAINING

Games – “13.5”

Complete as many rounds and reps as possible in 4 minutes of:
Thruster, 15 reps 45/29kg
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Hero – “Gallant”

For time:
Run 1 mile WITH 20/14LB (9/6kg) BALL
60 Burpee pull-ups
Run 800 meters WITH 20/14LB BALL
30 Burpee pull-ups
Run 400 meters WITH 20/14LB BALL
15 Burpee pull-ups

Hero_TaylorGallant

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.