“The more you know the less you need to say.”
Jim Rohn

____________________________________________________________________

Tuesday

1. 800m group run
2. 2 RNFT:
5ea SLRDL
5 burpee pull up
30’’ russian baby maker stretch
5 wall squat
3. 20’ to find heavy: hang power clean + 2 cleans + 3 front squats
4. for time:
9 power cleans @ 165/105
400m run
6 power cleans
400m run
3 power cleans
400m run

**intensity, this is quick/fast. Talk about the intensity of the runs.

Weightlifting

1. coaches warm up
2. muscle snatch + snatch from pockets + snatch balance (10’)
3. 18’ to find heavy: AK snatch + low hang snatch + power snatch
4. snatch RDL 6-6-6
____________________________________________________________________

Check out this awesome recipe from our friend Stephanie! Personally I use drumsticks vs. wings but whatever you prefer!

http://stupideasypaleo.com/2013/02/02/orange-ginger-chicken-wings/