Weightlifting

Front Squat - 10-9-8-7-6-5 - Work up in weight as you work down in reps (Each set should be difficult to finish)

 

Metcon

20' AMRAP

Buy-in: 10 Power Cleans (185/135#) and 100 Double Unders

Then

10-12-14-16-18-20-...

Deadlift (185/135#)

Toes-to-bar

1 lap around building

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.