Rest day!!   “Even though you may not feel or look the part now, you must envision yourself in your ideal state.  There is no such thing as perfection, only perfect effort.  Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.” -Mark Devine, “The Way of the Seal.”

1. “Tiger Blood” 3 RFT: 10 Clean and Jerks, 135/95 400m Run 2.  C2B Progression 7 sets of 7, :60 rest between sets    

Teams of 2 complete: 8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees  (one athlete works at a time) at the 8 minute mark start: 12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one […]

1. Conditioning “Old Friend” 2 min. Tabata of: Push Press 65/95 Box Jumps 20/24 Then: 35 Pull-Ups Then: Run to far stairs and do 2 trips up and down- run back to gym Score= number of seconds on pull-ups and run minus reps on Tabata.  Low score wins

1.  “Black & Blue” 5 RFT: 10 Power Cleans, 135/95 10 Burpees ** 2.  Press A.  10-9-8-7-6-5 T2B B.  2×20 Dumbbell Strict Press