“Grow old along with me! The best is yet to be, the last of life, for which the first was made. Our times are in his hand who saith, ‘A whole I planned, youth shows but half; Trust God: See all, nor be afraid!’ – Robert Browning



– or –


– Weightlifting –

EMOM x 6min:

1 clean + 1 hang clean x 2  (AHAP)


– Strength –

1a) Push Jerk – 4 x 3 (75-80%)

1b) Good mornings – 4 x 10 (progressive)

* all reps completed on a 5min clock *


– Conditioning –

AMRAP in 20min of:

200m run

:30 ME C2B

200m run

:30 ME thrusters  (135/95)

200m run

:45 ME C2B

400m run

:45 ME thrusters  (135/95)


– Mobility –

Banded distracted hip opener on back, leg bent, w/ 2nd band to load x 5min ea side

Banded distracted hip opener on back, straight leg, w/ 2nd bandistraton

BB hammy mash x 3-5in ea side