Thursday

Take 15 minutes to establish a Jerk 1RM
           
then...

"Grace" 
30 Clean and Jerks for Time (135/95*)

Whole30 Meal Planning Guide

Wednesday

Complete As Many Rounds As Possible in 20 Minutes of:
    - 10 Pull-Ups
    - 40 Flutter Kicks
    - 10 Box Jumps (30/24")
    - 400m Run

10 Navy SEAL Life Lessons 

Tuesday

Strict Press: 5x5

Back Squat: 5x5

Squat Therapy

Monday

“The Boxer – Championship Fight”

5 Rounds of 3 Minutes ON - 1 Minute OFF

   - 3 Dumbbell or Kettlebell Snatches, Each Arm

   - 6 Clapping Push-ups

   - 9 Goblet Squats

Note: Today's workout is intended to match the metabolic demands of a boxing match. This WOD requires a high degree of technical skill and explosiveness. It was created by Greg Amundson (my friend and mentor, who introduced me to CrossFit), George Ryan (CrossFit Striking Subject Matter Expert) and Jeff Martone (CrossFit Kettlebell Subject  Matter Expert) with the intention of developing speed, power, coordination and explosive striking-strength for MMA Fighters and Boxers.

CrossFit Law Enforcement Summit 5.07.2011