Apparently I suck at social media. Luckily I have smart people around me. Like David Castro, who alerted me to the facts that we can make our Instagram and social media a little less boring. I immediately made him “Head Coach of Social Media” – it’s like being the quality control coach for an NFL team, except with 0% of the pay – and told him to make it not suck anymore. Step one, make an Instagram and
Step two, take pictures of cool stuff, and send your PR videos to firstname.lastname@example.org. This way I don’t have to feel like a jerk for not posting everyone’s videos, and all the IronGripwarriors will get to share in your PR victory juice. It’s a win/win. Also, make sure they’re edited to less than 15 seconds before you send them, and they’ll go up immediately.
1) Work to a max 3-Position Clean (1. Hi-Hang, Hang, Low-Hang) + 1 Jerk.
2) EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.
Back Squat – 4×8 @ 75-80% – quick up and down with no pause every set
15 min AMRAP:
10 Power Snatch (135/95)
15 Back Squats (135/95)
20 Calorie Row
30ft HS walk
5 Muscle Ups
15 Assault Bike Calories
*Rest 1 minute. Go AFAP each round.
300M Run x6 EoMOM
(Every other minute on the minute) All out, but don’t let your form fall apart.