Warm up
2 rounds of
200m run
5 strict hang leg raises
5 per side single KB suitcase deadlifts
5 per leg KB goblet lunges
Deadlift
10 min EMOM:
1 deadlift at 75%
Hero "Hammer"
5 rounds, each for time:
5 power cleans 135/95 lbs
10 front squats 135/95 lbs
5 jerks 135/95 lbs
20 pullups
-- rest 90 sec between each round
Time cap: 25 min
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux..
EVF360
Part A
12 min alternating EMOM:
12 elevated feet ring rows
40 sec wall sit
12 double KB deadlifts
Part B
5 sets of 3 min AMRAP, 90 sec rest in between*:
10 double DB power cleans 50/35 lbs
10 double DB front squats 50/35 lbs
10 double DB push jerks 50/35 lbs
20 pullups
* continue where you left off