My goal is post everyday.  I need to have people to yell at me if I don't post my work.  I'm not going to type a bunch of junk about how I feel, I'll just post my work.  You will be my virtual training partner.  Good luck.  Feel free to ask questions.  

Strength Work

Back Squat 1x3@60%, 1x3@70%, 3x3@80% 

BTN Press 1x3@60%, 1x3@70%, 3x3@80% 

Snatch  1x3@60%, 1x3@70%, 3x3@80% 

Clean and Jerk  1x3+2 Jerks @60%, 1x3+2 Jerks @70%, 3x3+2 Jerks @80% 

Clean Pull 4x4@85%

Snatch Dead 4x4@85%

Good Morning 4x6 @x 

Low intensity Metcon

1 Mile 60lb sand bag run/walk

1 Mile 70 lb tire drag 

5k Row 

Higher intensity Metcon


Pull Ups/CTB/MUs 

for time 


8 rounds 

50 DU's + 240 Yard Sprint 

6 Min AMRAP 

3 Dead Lifts #185 

7 Box Jump Burpees 

(4 Min moderate pace, 2 min AFAP)

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