500 m row or 400 m run
10 air squats, 10 push ups, 10 V-ups, then:
With empty barbell, 7 Romanians, 7 Bent over row, 9 alternating presses, 7 good mornings, 7 front squats.
5x3 Clean and Jerks, start at 60% work up to a heavy triple, then one set of Front Squats at workout weight.
Hammer: Last done 2/5/18
Five rounds for time
5 power cleans 115/75, Hero 135/95
10 Front squat 115/75, Hero 135/95
5 jerks 115/75, Hero 135/95
Rest 90 seconds between each round, your score is total time including 90 seconds.
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, 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.
Rest 90 seconds between each round
20 MIN AMRAP
20 Wallballs (20/14)
20 KB Snatches 20/12kg kb
20 Box Jumps (24/20)
20 KB Push Presses (10 each arm) 20/12 kg kb
20/14 Calorie Row
5x3 strict press, start at 60% and work up to a heavy triple for the day.
10 C2B pullups
15 GHD Back extensions