Wed Aug 9 "Omar"

Move

1) Front Squats: Build to a technical set of 5

2) 15 Minute AMRAP:

10 Dumbbell Thrusters
10 Burpees

Train

1) Front Squats: 5-5-5-5-Max Reps @ 70%

2) “Omar”

For Time:
10-20-30 Thrusters @ 95/65
15-25-35 Bar-Facing Burpees

Stimulus

1) Perform 4 sets of 5 reps of front squats at 70% and then as many reps as possible. Rest 2-3 minutes between sets

2) Thrusters should be “light” (no more than 55% of 1RM) and be done in 10+ reps in a set. Burpees can be on the spot if that is a high volume for you (ie you do less than 10 per minute on average). 15 minute cap

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.