LIFT

Thruster 5 x 5 – By feel, build to a heavy set of 5 for the day.

WORKOUT

8 Min EMOM
6 Snatch Performance: 30/20kg Fitness: 20/15kg
6 Bar Facing Burpee

ALTERNATE WORKOUT IF YOU DID 20.1

Performance
8 Min EMOM
ODD 8 Deadlifts 100/70kg
EVEN 16 WBS 20/14# to 10/9’

Fitness
8 Min EMOM
ODD 8 Deadlifts 70/50kg
EVEN 12 WBS 14/10# to 9′

BENCHMARK TRAINING

Girl – “Eva”

5 Rounds for time of: 

Run 800 meters

30 Kettlebell swings (32/24kg)

30 Pull-ups

Hero – “Dobogai”

Seven rounds for time of:
8 Muscle-ups
20m Farmers carry, 22.5kg dumbbells

U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit’s helicopter crashed.