Sunday, July 7, 2013


10 Monster walks
10 Seated Overhead Shoulder stretch (PVC)
10 Overhead squats, hold last rep 10 seconds


5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk heaviest possible, rest 60-90 seconds

Notes:  This complex is performed as 3 cleans and then a jerk after the last clean.  Focus on good hip contact with the bar and speed under the bar!  If you are still learning, perform a higher volume of reps with lighter weight, practicing positions.

Classic Conditioning:

2 min AMRAP of:
Chest to Bar Pull-ups (try to use a band as necessary to actually touch your chest to the bar!)


6 min AMRAP of:
15 parallette jump-overs
12 Burpees


2 min AMRAP of:

Advanced Conditioning:

2 min ME Muscle-Ups


6 minute AMRAP of:
50 Double-Unders
15 Burpees


2 min ME Muscle-Ups

Cool down:

1 minute Plank hold
30 second Arch Rock hold

Recipe adapted from PaleOMG…

Watermelon and Cucumber Mint Salad
Prep time: 
Total time: 
Serves: 3-4
  • 2 cup watermelon, diced
  • 1 cucumber, diced
  • ¼ red onion, thinly sliced
  • 4-5 tablespoons mint, minced
  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • salt and pepper, to taste
  1. Mix all ingredients in a large bowl.
  2. Eat.
  3. Boom.

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