Strength

Spend 10' to find 1RM Hang Clean then perform Max Effort Unbroken Hang Cleans (50% 1RM)

 

Met-Con

Death by Thrusters (95/65#)

(1st minute do 1 Thruster, 2nd minute do 2 Thrusters, and so on until failure)

 

Tabata

Kettlebell Swings (53/35#)

1' Rest

Tabata

Front Squats (135/95# - Weight remains in front rack position during 10" rest period)

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.