“God gave us the gift of life; it is up to us to give ourselves the gift of living well.” – Voltaire


– Strength –

OH squat – 5 x 3 (your focus here is mechanics and hand positioning, not load. work on narrowing your grip as much as possible while still maintaining quality squat mechanics)

* all reps completed on an 8min clock *


– Weightlifting –

Every 90sec x 8min:

2 position pause snatch (establish your hang, then pause mid thigh x 2s, and below knee x 2s)


– Conditioning –

For time:

40 DU

8 snatch

40 DU


40 DU

8 deadlift

40 DU

8 cleans 

40 DU

8 clean & jerks

L3 – 155/115

L2 – 135/95

L1 – 115/75 and single unders

** Happy Birthday to my lovely Wife **

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