Back Squat (65%x5, 75%x5, 85%x5+)
Metcon (AMRAP – Reps)
10 AMRAP
14 Slam Balls 30/15
7 Burpees
7 Knee to Elbows
Warm-up
Omar (Time)
For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
3 Position Power Clean (1-1-1-1-1)
Above knee, below knee, from ground
Add weight every set
Metcon (Time)
5 RFT
15 Hang Squat Cleans
30 Pushups