LIFT

Hang Clean or Hang Power Clean 3 x 5 – By feel, build to a heavy set of 3 for the day.

WORKOUT

8 Min AMRAP

Performance
8 Ring Dips
8 HR Push Ups
8 Handstand Push Ups

Fitness
4 Dip Station Dips
4 HR PU Negatives
4 Dive Bomber Push Ups

BENCHMARK TRAINING

Girl – Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Hero – Dragon

For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk

Post time and loads to comments.

CPTNicholasRozansk

U.S. Army Captain Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan.