“We learn wisdom from failure much more than from success. We often discover what will do, by finding out what will not do; and probably he who never made a mistake never made a discovery.” – Samuel Smiles


– Strength – 

1a) STRICT Press – 60% x 10, 65% x 8, 75% x 6, 80% x 4

1b) KB Swings – 20, 16, 12, 8

* All reps completed on an 8min clock *


– Conditioning – 

For time:

100 DU

80 OH KB walking lunges (1.5/1)

60 HR Pushups

40 alt KB snatch  (1.5/1)

20 alt Pistols

10 C2B

* 15min time cap *


– Mobility – 

– Front Rack Archtype – 

Banded elbows/wide reverse grip PVC/elbows on bench x 3-5min 

Posterior Delt lacrosse ball mash w/ external rotation x 3-5min ea side

Elbow tack/floss w/ lacrosse ball x 3-5min ea 

Welcome our newest member – Justice Simpson!  

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