Level 1

4 rounds:

5 squat clean

10 box jump overs

10 burpees

REST 2 min

Level 2

4 rounds:

5 squat clean 95/65

10 box jump overs  20/16”

15 burpees

REST 2 min

Level 3

4 rounds:

5 squat clean 135/9i5

10 box jump overs  24/20”

15 burpees

REST 2 min

Level 4

4 rounds:

5 squat clean 185/135

10 box jump overs  30/24”

15 burpees

REST 2 min

Motivation

Hey cool guys! You may have noticed (since you’re reading this) that the motivation section is back up. Coach D wrote yesterdays and is going to try his hand at it on the reg, starting probably tomorrow!!

Until that great day, heres something from me.

I find a lot of motivation in other peoples excellence… even when it’s an activity that I personally don’t care about, I can’t help but feel inspired when I get to witness the fruits of someone else’s labors.

Hard work pays off.

On that note, my girlfriend showed me a video of a 13 year old contemporary ballerina which I feel is truly amazing, and I’ll share it here. I don’t know the show, or what she wins, but I’m sure she’ll be successful there and in anything else she wants to do.

Watch it with sound.

-Pat

Strength

Deadlift 5×5 Climb to a heavy 5

Get more Awesome: foam roll/green thing glutes and legs 2 minutes per side.