CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

10 minutes of Power Snatch practice

–then–

15 minute AMRAP of:
30 KBS 24/16kg
30 Pushups (hand release)
30 Lateral Jumps (use parallettes or 12"& 20" boxes to support PVC pipes and jump over PVC as in below photo)

photo courtesy of Third Coast Crossfit

Contreras Files V:15 More Practical Tips       More useful info from Bret Contreras in TNation

Ten Benefits of Coffee for Health, Performance and Body Composition    I stood by coffee through all the years of being told it was "bad" for you.  That's right, I remained loyal all along.  Here is yet another article, this one by the editorial staff of Charles Poliquin, vindicating my position on my favorite food group.  Let's hear it for coffee!—George