“The only people for me are the mad ones, the ones who are mad to live, mad to talk, mad to be saved, desirous of everything at the same time, the ones who never yawn or say a commonplace thing, but burn, burn, burn, like fabulous yellow roman candles exploding like spiders across the stars and in the middle you see the blue centerlight pop and everybody goes “Awww!” – Jack Kerouac




– Strength – 

Alt. EMOM x 10min:

1a) Front squats – 5 + 1 @, 60%, 4 + 1 @ 65%, 3 + 1 @ 70%, 2 + 1 @ 75%, 2 + 1 @ 80%

1b) Squat jump over BB x 15


– Conditioning – 

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible. 

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.


– Mobility – 

– Front Rack Archtype – 

Banded wrist capsule opener x 3-5min ea side

Forearm BB mash x 3-5min ea side

OH BB behind back 1 arm hang x 2-3min ea side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s