Move

1) Bench Press: Build to technical set of 4

2) Every 3 Mins x 10 Rounds:
10 Dumbbell Deadlifts
10 Dumbbell Hang Power Cleans
10 Box Jumps (Or Step-ups)

Train

1) 4 Bench Press @ 73-76-79-82-85%

2) “Wittman”

7 Rounds For Time (30 Min Cap):
15 Kettlebell Swings @ 24/16
15 Power Cleans @ 95/65
15 Box Jumps @ 24/20

Stimulus

1) 5 x 4 at prescribed percentages. If you do not have a 1RM to go off of, build to a moderately heavy set of 4 where you have room in the tank for 1-2 more reps

2) Select a weight that allows for each movement to be performed in 2-3 sets. You will have roughly 1.5 mins for each movement if you plan on finishing within the time cap. Focus on flat/balanced/relaxed feet if you commonly find your feet ache during these movements

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.