“TRIFECTA”
Gymnastics
Skills
Front planche 5min
Handstand walk 10min
5 rounds not for time:
2 rope climbs
10 pistols
METCON
5 rounds for time:
5 strict hanstand push ups
5 strict toes to bar
Weightlifting (testing)
Power clean and jerk
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Note: Pick whatever style will get you the heaviest load. Obviously, while keeping good mechanics
Firebreathers
“HAMMER:
5 rounds for time:
5 power cleans 135/95
10 front squats 135/95
5 jerks 135/95
20 pull ups
*Rest 90sec between rounds
U.S. Army 1st Sgt. 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.
