“I think whether you’re having setbacks or not, the role of a leader is to always display a winning attitude” - Colin Powell

Thursday

1. group 800m run
2. 5’ free flow
3. press to 3RM
4. AMAP @ 90% of 3
5. 15’ amrap:
     25 burpee to target
     20 KBS @ 53/35

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Mobility class w/ Laura

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Weightlifting

1. coach warm up
2. snatch prep
3. off blocks BK work to snatch double
4. snatch RDL 7-7-7-7 HEAVY

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Here is a great crockpot recipe

http://paleomg.com/crockpot-ropa-vieja-cuban-style-rice/