Motivation
 How did the Paleo Challenge go?  Nutrition is much like your fitness.  You will have ups and downs.  It will take time to make lasting changes.  You will have good and bad days.  The goal is for you to decide what changes you will make.  The more we know the easier it is to make good choices.  By reading the labels and looking at the ingredients hopefully you realized why we should avoid processed food.  What we eat does matter.  We overdose on sugar.  It has dulled our taste buds.  Who has experienced that overwhelming sugar rush as we ate something that we have done without for several weeks.  By eating cleaner you will reset your taste buds to appreciate naturally occurring sugars found in fruit.  Fruit will taste better.  You will get to taste food for how wonderful it is rather than making it all taste the same with an overload of sugar and sodium.  Food is a Drug.  We must fight the right dosage that will keep us healthy.  Water, water, and more water.  Keep the momentum going and keep improving habits that will benefit your health.  There are two pains in life:  The Pain of Discipline, and the Pain of Regret.  You choose.   
Strength
Deadlift for everyone today.
Workout Strategy
Compare your time to May 7th, 2013
Last time I did this workout I got a little over confident going in.  I did not realize how much the Squat Cleans would effect my Double Unders.  I did not pace this one well at all.  I did the first round in 1 minute 40 seconds.  It took me 2 minutes 20 seconds to complete the second round and 2 minutes 35 seconds to complete the third round.  My total time was 6 minutes and 35 seconds.  I should have broken up the squat cleans into sets of two from the very beginning.  I did 10 straight to start the first round which killed my grip and got me breathing way to hard.  Keep your breathing down and stay efficient.  The weight on your Squat Cleans should be challenging.  I would rather see you do one at a time with great from then multiples with bad form.  Focus on breathing.  On the Squat Clean remember to pull, jump, shrug, high elbows.  Do not be in such a hurry to squat that we forget to fully extend.
Workout of the Day
Strength of the Day                                                                       Deadlift: 5 or 10 reps EMOM for 10 minutes
Level 1:  

3 Rounds

12 Squat Cleans, 

100 Jump Rope

Level 2: 3 Rounds

12 Squat Cleans, 95/55#

100 Jump Rope

Level 3: 

3 Rounds

12 Squat Cleans, 115/75#

50 Double Unders

 

Level 4: 

3 Rounds

12 Squat Cleans, 135/95#

50 Double Unders

Get more awesome: 3 minute plank hold and 33 Ab Mat Sit ups