12 minutes to establish a 1RM Power Clean

15 minute AMRAP of:
3 Power Cleans @ 85% of above
15 Hand Release Pushups
30 Double?Unders


Notice how Troy's elbows "scarecrow" after the shoulder shrug


…..and then into the "rack" position with a quick elbow turnover!


















Three Ways To Naturally Increase Testosterone: The Key To Picking Up Girls…Literally
   "Testosterone elicits decreased body fat, increased muscle mass, a higher
libido, better athletic performance and vigor for life — what broseph
wouldn’t jump at that? Testosterone is the fountain of youth, the magic
hormone that we produce naturally. It fuels our muscle growth. If we are
training for
positive physiological adaptations, we need to be thinking about
testosterone. So how can we maximize this? What types of activities and
lifestyle habits both in and out of the gym can contribute to our
natural production of testosterone? I have compiled a list of the top
tips to get the most out of your most important hormone."
Dave Lipson, The Box


Dynamic Fluid    "Even a smaller amount of fluid loss can have a significant impact on
performance, energy and mood. “Water is critically important,” says Doug
Katona, managing partner and head coach for CrossFit Endurance
(crossfitendurance.com). “It affects blood, brain and muscle. As little
as a 2 percent loss will affect performance. As soon as an athlete
becomes even slightly dehydrated, performance will decline. This can
mean a loss of seconds, minutes or hours, depending on the event. In
CrossFit, even losing seconds can mean the difference between third and
30th. And it not only affects performance, but it also affects how your
organs function and your overall health.”-
Eric Velazquez, The Box

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