RECIPE: Paleo Keto Thanksgiving Stuffing Recipe



Record your best Clean + Front Squat + Jerk 1 Rep Max lift.

Build to max then 2x1 with 90-95% max 1 set = 1 clean + 2 front squat + 1 jerk


For time:
15 Power Cleans, 145/100 lbs
30 Double Unders
15 Jerks, 145/100 lbs
30 Double Unders
12 Power Cleans, 145/100 lbs
30 Double Unders
12 Jerks, 145/100 lbs
30 Double Unders
9 Power Cleans, 145/100 lbs
30 Double Unders
9 Jerks, 145/100 lbs
30 Double Unders

Comp: 135/95 DUA
Perf: 95-115/65-75 90 singles
Fit:45-75/35-55 60 singles





  • 1 cup onion diced

  • 1 cup broth

  • 2 stalks celery diced

  • 1/2 teaspoon cumin

  • 1/2 teaspoon fresh sage leaves diced

  • 1 tablespoon ghee

  • 1/4 teaspoon sea salt



  1. Take out your 4 eggs and bring to room temperature. I crack mine in the blender and let them sit for 20 minutes or so.

    Add the apple cider vinegar, water and 1/4 cup of melted coconut oil(not hot so you don't cook the eggs) blend on low for 30 seconds.

    Then add in the coconut flour, garlic power, salt and baking soda and blend for one minute.

    Grease your baking tin with the 1 tsp coconut oil. I used two small mini loaves for this recipe.

    Pour the batter in your pans and bake at 350 degrees for 40 - 45 minutes or until a toothpick comes out clean.

  2. Read More




Find your Clean 3 Rep Max.

3RM, then 2x3 with 95% of 3RM TIMECAP: 25:00


10 rounds for time of:
Power Clean + Hang Power Clean + Squat Clean, 165/110 lbs

1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean, 165#/110#
Each round must be completed without releasing the barbell.
Competition: 145#/100#
Perfomance: 95-135/65-95#
Fitness: 65-75/45-55#



  • 8 oz ground sausage

  • 30-35 large white button or baby bella mushrooms stems removed

  • 1/2 cup skinned cored, and chopped apples (really tiny pieces, or even shredded)

  • 1/4 cup chopped leeks

  • 1/4 cup finely chopped pecans

  • 3 tbsp olive oil or avocado oil divided

  • 1/3 cup chopped dried cranberries

  • 2 tbsp chopped fresh sage

  • 2 eggs beaten

  • 1 clove garlic minced


  1. Preheat your oven to 350 degrees. Lightly grease a large baking sheet, set aside.

  2. Heat up a large skillet to medium high heat. Coat with 2 tbsp oil, add sausage and begin to cook. Cook for about 2-3 minutes, add in leeks, apples, and pecans. Saute for another 4-5 minutes, or until sausage is cooked completely. Continue to break apart the sausage so there are no big chunks.

  3. Read More

RECIPE: olive, caramelized onion, and herb drop biscuits



For time: Chest-to-bar Pull-up

-Level 0: Banded Pull-Ups 6x7
-Level 1: Tap Swing + Chest-to-Bar, 6x(2+1)x7
-Level 2: Chest-to-Bar + Tap Swing, 6x(1+2)x7
-Level 3: Shoulder Width Chest-to-Bar, 6x7


2 rounds for time of:
30/20 Strict Ring Dips
40 Toes-to-bars
50 Wall Balls, 20/14 lbs, 10/9 ft

TIMECAP: 22:00 GEAR: 2
Competition: Bar Dips
Performance: Banded Bar Dips Toes as high as possible 14/10#
Fitness: Box Dips Knee Raises 10/6#



  • 1/2 cup almond meal

  • 1/2 cup coconut flour

  • 1/4 cup tapioca starch

  • 2 teaspoons baking powder

  • 1/4 teaspoon salt

  • 8 eggs

  • 1/2 cup + 2 tablespoons butterghee, or olive oil, divided

  • 1 cup minced olives

  • 1 tablespoon minced fresh herbsI used rosemary, sage, and thyme

  • 1/2 white onion


  1. Preheat oven to 375°F and line a baking sheet with parchment paper.

  2. In a medium skillet heat 2 tablespoons of fat over medium low heat. Thinly slice the onion and add it to the pan. Cover and let steam for 10 minutes stirring occasionally. After 10 minutes remove the lid and continue cooking another 10 minutes until they are dark brown.

  3. Read more

RECIPE: Deviled Egg Eyeballs and Spooky Paleo Halloween Snacks!



Deadlift 4-4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.


4 rounds for time of:
21 Sumo Deadlift High-pulls, 95/65 lbs
3/2 Rope Climbs

TIMECAP: 12:00 GEAR: 2.5
Competition: 75/55# 2/1 RC
Performance: 65/45# 6/4 Strict GTS
Fitness: 45/35# 6/4 GTS


Have I spooked you? Haha, I hope not! Well, unless it’s a good thing, because it’s SCARY how good these deviled egg eyeball appetizers and treats are. Okay, my puns are over, but stay with me till then end so I can share the recipe!

So, can I let you in on a secret? I love Halloween for the fun treats and parties, but the actual Holiday itself still scares me. Yep, I grew up with three older brothers who would taunt me with Freddy Krueger and Chucky the Killer doll sound effects. Needless to say, after the age of 10, I could not look at my dolls the same, nor could I keep the lights off in my room. 22 years later, I still have a closet light on. Come on, I know you’re the same. Haha!

Well, today’s spooky recipe round up is not suppose to scare you, although it might make you JUMP (into the kitchen). 😉

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Strict Press 8-8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

Athletes build over the first three sets to a challenging but manageable weight, leaving two good reps in the tank. Repeat that weight for the remaining two sets.


4 rounds for time of:
10 Single Arm Power Clean, Lefts
10 Single Arm Push Press, Lefts
10 Single Arm Power Clean, Rights
10 Single Arm Push Press, Rights
3 Rope Climbs

TIMECAP: 15:00 GEAR: 2
Competition: Partial Rope Climbs
Performance: Strict GTS 3 to 1
Fitness: GTS 2 to 1


Halloween is at the door and many will be facing a common question when it comes to holidays that are associated with unhealthy food: should we or the kids fully indulge, should we stay strict Paleo or can a compromise be attained? We think that the later option should prove to be best for a vast majority of people. That is, of course, unless you’re dealing with a digestive or autoimmune issue that doesn’t allow for any misstep.

Fun, tasty and creative treats like the following creepy apple mouths can easily be created with healthy ingredients. Healthy or not, the kids will jump all over it if it’s fun and tasty so this one is a clear winner.

We shared a good amount of creative Halloween recipes in a previous post covering things like soups, salads and main dishes and this additional one fills a gap to complete a true feast of horror.

Have fun preparing these treats in a record amount of time or use the occasion to involve the kids with the prep work!

Halloween Apple Mouths Recipe





For time:
Run, 800 m
50 Overhead Squats, 75/55 lbs
Row, 1000 m
50 Front Squats, 75/55 lbs
Run, 800 m
50 Back Squats, 75/55 lbs
Row, 1000 m
50 Goblet Squats, 32/24 kg

TIMECAP: 35:00 GEAR: 3
Competition: 53/35# KB
Performance: 55/40# 600m run/750m Row 35/26# KB
Fitness: 35/25# 400m run/500m row 26/17# KB


Instant Pot Creamy Tomato Pesto Soup

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 25 minutes

Serves 4-6


  • 2 (28 ounce) cans of whole, peeled San Marzano tomatoes

  • 1 (16 ounce) bag of frozen cauliflower

  • 1 (32 ounce) container of chicken bone broth

  • 3 tablespoons basil pesto (I used this dairy-free brand, but you can also make your own) plus extra for garnish

  • 1-2 teaspoons salt (to taste)

  • 1 teaspoon garlic powder

  • 1 teaspoon dried oregano

  • 1/2 teaspoon black pepper

  • basil leaves, for garnish


  1. Place all ingredients in an instant pot, secure the lid, close off the pressure valve and press the Soup button and press down to 15 minutes. 

  2. Once it is done cooking, release the pressure valve with a natural release or a quick release. Once you remove the lid, use an immersion blender to blend the soup until completely smooth. Taste to see if the soup needs any extra salt or pepper.

  3. Garnish the soup with extra basil extra and basil leaves!

by juli




Record your best Deadlift 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.


10 rounds for time of:
Max Rep Kettlebell Swing, 30 secs
Transition, 10 secs
Max Calories On Rower Rest 1 min


Bacon Cheeseburger Casserole

Print Shopping List

Prep Time 15 minutes

Cook Time 55 minutes

Total Time1 hour 10 minutes

Yields 6


Read More




Record your best Power Clean 1 Rep Max lift.


As many reps as possible in 1 min of: Power Clean, 90% 1RM



    3 rounds for time of:
    15 Burpees
    50 Double Unders
    15 Wall Balls, 20/14 lbs

    TIMECAP: 10:00 GEAR: 3
    Competition: DUA
    Performance: 150 Singles 14/10#
    Fitness: 50-100 Singles 10/6#


    It’s summertime in the U.S., which means tons of fresh produce and light, bright flavors. We’ve rounded up a selection of our recent favorite recipes posted on our @Whole30Recipes feed lately that we think embody summertime cooking.

    Choose your favorite from the list below and give it a go this week. Or if you’re feeling extra adventurous, try them all! We made sure to include tasty dips and sauces; creative ways to enjoy fresh veggies; and a few “throw it on the grill” favorites.

    Read More



    RECIPE: Nick Massie: Spaghetti and Meatloaf



    Find your Power Clean 3 Rep Max.



      5 rounds for time of:
      8 Hang Power Cleans, 165/110 lbs
      12 Bar Facing Burpees

      TIMECAP: 12:00 GEAR: 2.5

      Using roasted spaghetti squash and fresh ingredients loaded with flavor, CrossFit Culinary Ninja Nick Massie gives us his spin on two classic favorites: spaghetti and meatloaf. Healthy and satisfying, this pairing is sure to remind you of home.

      Meatloaf Ingredients

      5 lb. grass-fed ground beef
      1 lb. carrots, shredded
      1 lb. celery, finely diced
      1 lb. onions, finely diced
      5 eggs
      3 tbsp. kosher salt
      1 tbsp. black pepper
      2-3 spaghetti squashes

      Sauce Ingredients

      1 garlic bulb, minced
      1 onion, finely diced
      1 bunch fresh basil, chiffonade
      1 28-oz. can diced tomatoes
      1 28-oz. can tomato puree
      1 28-oz. can tomato product (any kind)
      1-2 tbsp. honey
      Kosher salt and black pepper, to taste

      Squash and Meatloaf Preparation

      1. Preheat oven to 400 F.

      2. Place the spaghetti squash onto a sheet pan and roast in oven until brown and tender (approximately 60 minutes).

      3. Place all meatloaf ingredients into a large mixing bowl and use your hands to mix together.

      4. Read More

      RECIPE: Supercharge Your Coffee



      Snatch + Overhead Squat + Snatch 1-1-1-1-1-1
      Use the heaviest weight you can for each set. Rest as needed between sets.

      Athletes should build over the first three sets to a challenging but not quite maximal weight. They should use 90-95% of that weight for the remaining two sets.


      Complete as many rounds as possible in 15 mins of:
      20 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
      20 Burpees

      GEAR: 2.5
      Competition: 40/30#
      Performance: 30/20#
      Fitness: 20/10#


      Supercharge Your Coffee

      As a new mom with a full-time job, I have little time to make a full sit-down breakfast, so I decided to boost my coffee to include all three macronutrients and some essential micronutrients. My daily boosted mug of coffee has been my morning staple ever since.

      Each macronutrient need is met: high-quality grass-fed whey powder and collagen peptides provide protein, an energy-dense date supplies the carbohydrates, and cashew milk and MCT oil provide fat to sustain me all morning.

      Once the mug is brewed, I sip slowly and make the delicious drink last all morning as I check off items on my to-do list.


      5 tbsp. coffee beans
      Filtered water for brewing
      4 oz. cashew or almond milk (15 calories: 0.5 P/0.5 C/1.25 F)
      1 date, pitted (23 calories: 6.2 C)
      1 scoop (approx. 27 g) grass-fed vanilla whey protein (110 calories: 20 P/3 C/1.5 F)
      1 scoop (10 g) grass-fed collagen peptides (35 calories: 9 P)
      1 tbsp. MCT OIL (100 calories: 14F)

      Per cup: 283 calories—29.5 g protein, 9.7 g carbs, 16.75 g fat

      Read More

      RECIPE: Biscuits and Gravy Breakfast Pizza



      5 rounds for time of:
      Run, 400 m
      10 Burpee Box Jumps, 24/20 in
      10 Sumo Deadlift High Pulls, 95/65 lbs
      10 Thrusters, 95/65 lbs
      Rest 1 min

      Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

      Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

      Competition: 75-55#
      Performance: 65/45# 20/16’’
      Fitness: 45/35# 16/12’’



        For the pizza crust

        For the sausage gravy

        For the toppings

        • 6 eggs
        • 1 tablespoon chopped cilantro
        • 1 tablespoon chopped fresh chives



        1. Preheat oven to 350°F. Line a baking sheet with parchment paper. In a medium bowl, whisk together the eggs, coconut milk, and olive oil. In a large bowl, mix together the flours, baking powder, and salt. Pour the wet Read More


        29063998_2149226285094743_3141828963477089058_o (1).jpg


        2 Front Squats, pick load
        Every 1 min for 10 mins.

        First rep of each set is performed with a three count pause right at parallel.


        Complete as many rounds as possible in 20 mins of:
        10 Suitcase Walking Lunge, Left Hands
        Assault Bike Calories, 1000 m
        10 Suitcase Walking Lunge, Right Hands
        Run, 400 m

        *1000m/750m Assault Bike


        Carrot Cake Protein Balls

        Serves 9 protein balls   



        1. Combine ingredients in a mixing bowl. Roll mixture into 1-inch balls and place in a glass storage container.
        2. Read More




          2 Power Cleans, pick load
          Every 1 min for 10 mins.

          First rep of each set is performed with a three count pause directly off the floor.


          9-6-3 reps, for time of:
          Hang Power Clean, 145/100 lbs
          Box Jump Over, 30/24 in
          Front Squat, 145/100 lbs
          Shoulder-to-Overhead, 145/100 lbs

          TimeCap: 7 Minutes
          Competition: 115/75# 24/20”
          Performance: 75-95/55-65# 20/16”
          Fitness: 45-65/35-45# 16/12”


          Our @whole30recipes Instagram feed brings you delicious, Whole30 compliant recipes all day, every day. And, in our series, The Best of @Whole30Recipes, we bring our favorites to the blog.

          Are you on the lookout for some fresh and easy, Whole30 lunch ideas this spring? With help from the creatives who take over our @Whole30Recipes Instagram each week, we’ve rounded up a selection of bright, beautiful, and delicious options that are perfect for lunchtime at the office, picnics in the park, and anywhere in between.

          Choose your favorite from the list below and give it a go this week. Or if you’re feeling extra adventurous, try them all! We made sure to include protein-and-veggie-packed salads, filling wraps, and a few creative twists on classic, lunchtime cuisine. After one of these tasty dishes for lunch, we’re certain you (and your taste buds) will be smiling all afternoon!

          Who says lunch has to be boring!? Fun and fresh lunches, headed your way! #Whole30 #whole30recipes

          CLICK TO TWEET

          Perfect Collard Wraps from The Defined Dish


          2 large collard green leaves
          1 compliant rotisserie chicken, shredded
          2 Tbsp compliant mayo
          1/4 Franks Red Hot sauce
          Salt and pepper, to taste

          CUT the large end of the collard green leaves off the stem. Use a pairing knife to carefully shave down the back of the stem to make it as flat as possible.

          Read More




          Paused Snatch Pull + Paused Snatch + Hang Snatch 1-1-1-1-1-1-1-1
          Use the heaviest weight you can for each set.
          Rest as needed between sets.



          Row 500 m
          This is an all out effort for time.

          Building pace from @6 to @8


          Each for time:
          Row: 6x 250 m
          Rest as needed between efforts.

          Row 6 x 250m @9, alternating with a partner or 1:00 rest




            For the tzatziki

            • 5-6 ounces almond milk greek yogurt
            • 1/3 grated english cucumber
            • juice of 1 lemon
            • 3 tablespoons minced fresh dill
            • 2 garlic cloves, minced
            • hefty pinch of salt and pepper, to taste

            For the fries

            • 4 sweet potatoes, peeled and cut in fries (I used white sweet potatoes)
            • 2-3 tablespoons high heat avocado oil
            • hefty pinch of salt

            For the meatballs

            • 1 pound ground lamb
            • 1/4 cup almond flour
            • 1 egg
            • 2 garlic cloves, minced
            • 3 tablespoons minced fresh parsley
            • 1/2 teaspoon cumin
            • 1/2 teaspoon coriander
            • salt and pepper, to taste

            For the salad

            • 1/2 cup diced english cucumber
            • 1/2 cup diced plum tomatoes
            • 1/3 cup pitted and halved kalamata olives
            • 1/4 red onion, diced
            • 1 tablespoon olive oil
            • juice of 1/2 lemon
            • 1 tablespoon minced fresh parsley
            • salt and pepper, to taste



            1. Preheat oven to 375 degrees F.
            2. Place all ingredients for the tzaziki sauce in a bowl, mix until combined, cover and set in the fridge.
            3. Read More






                • 3 pounds yukon gold potatoes, cut in half
                • 3 tablespoons high heat avocado oil
                • salt, to taste
                • garlic powder, to taste
                • 1 bundle of asparagus, ends removed
                • 1-2 tablespoons everything but the bagel seasonings
                • 6 eggs
                • 8-10 ounces smoked salmon
                • 1/4 red onion, thinly sliced
                • 3 tablespoons capers
                • handful of fresh dill
                • 4-8 ounces almond milk cream cheese
                • coarse salt, for garnish
                • black pepper, for garnish



                1. Preheat oven to 375 degrees F. Place halved potatoes on a baking sheet and toss in avocado oiland sprinkle with salt and garlic powder. Place in the oven to bake for 30-35 minutes. After 30-35 minutes, when the potatoes are browned and slightly tender, use a potato masher to press each potato flat onto the baking sheet

                Read More




                Find your Back Squat 5 Rep Max.

                TimeCap; 20 Mins


                3 rounds for time of:
                Run, 400 m
                21 Kettlebell Swings, 1.5/1 pood
                12 Pull-ups

                Competition: Scale One movement
                Performance: 35/26# KBS 12 Banded pull-ups or Ring rows
                Fitness: 26/17# 12 Ring rows


                Dairy-Free Cream Cheese Frosted Carrot Loaf

                Prep Time 15 minutes
                Cook Time 50 minutes
                Total Time 1:05


                For the frosting


                1. Preheat oven to 350 degrees. Grease an 8x4 loaf pan with oil then line the middle with parchment paper. It will make it easier to remove from the pan without it coming apart.
                2. In a food processor, pulse together bananas, maple syrupvanilla extract, eggs, and almond butter.
                3. Then add coconut flour, baking soda, baking powder, cinnamon, nutmeg, ground cloves and pulse until completely combine.

                Read More



                RECIPE: The Paleo Lover’s Guide to Valentine’s Day Dinner


                1 Power Jerk + Split Jerk, pick load
                Every 1 min for 10 mins.


                Complete as many rounds as possible in 14 mins of:
                21 Row Calories
                14 Toes-to-bars
                5 Muscle-ups

                RX: 21/18 Calories 5/3 Muscle-ups
                Competition: Jumping Ring Muscle-up or 7 Unassisted Strict Pull-ups and Bar Dips
                Performance: Toes as high as possible 7 Banded Pull-ups + 7 Banded dips
                Fitness: Knee Raises 7 Ring Rows + 7 Push Ups


                his Valentine’s Day, skip the restaurant crowds and overpriced fancy dinners. With our guide, you’ll best any restaurant’s V-day menu with ultra-decadent, romantic (and Paleo-friendly) recipes worthy of sharing with someone special.

                From natural aphrodisiacs like figs and oysters, to intense flavors like curry, braised bacon and super dark chocolate, the fact that you cooked all of it with love will only be the cherry on top for your partner.

                Valentine’s Day wouldn’t be complete without dessert, so we’ve made sure to compile recipes that blow heart-shaped boxes of candy out of the water. In fact, we’ve even replaced red roses with bacon-wrapped dark chocolate “roses.” You’re welcome.


                Recipe: Paleo Ahi Tuna Salad
                Difficulty: Easy
                Time: 10 minutes

                Skip the expensive surf and turf dinner out and make this seared ahi sashimi at home for your lover. Served over a bed of Wasabi and coconut amino-dressed salad, it’s sure to impress.

                Recipe: Red Curry Shrimp
                Difficulty: Moderate
                Time: 35 minutes

                Luscious shrimp bathed in a red, sweet, and spicy curry sauce—what’s sexier than that? Skip the cauliflower rice if you’re serving this as an app.

                Read More

                RECIPE: Almost 5 Ingredient Pizza Spaghetti Pie



                5 rounds for time of:
                10 Handstand Push-ups
                20 Double Unders
                10 Box Jump Overs, 30/24 in
                20 Double Unders Rest 1 min

                Competition: 1 Abmat 24/20" DUA
                Performance: Push Press 75-95/55-65# 20/16" 40 Singles
                Fitness: Push Press 45-65/35-45# 16/12" 20 Singles


                Assault Bike Calories 8x12 Rest as needed between sets.

                8 x 12/9 Calories Assault Bike or 15/12 Calories Row


                Almost 5 Ingredient Pizza Spaghetti Pie

                Prep Time 25 mins

                Cook Time 1 hour

                Total Time 1:25

                Serves 3-4   


                • 1 large spaghetti squash (about 600 grams)
                • 1 pound italian sausage
                • 1/2 yellow onion, diced
                • 1 cup pizza sauce (no sugar added)
                • 1 teaspoon dried basil
                • salt and pepper, to taste
                • 3 eggs, whisked
                • (optional: add anything you like with pizza: veggies, basil, even cheese if you do primal)


                1. Preheat oven to 400 degrees.
                2. Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees.
                3. Once squash is done cooking, remove threads and place in a greased 8x8 baking dish.
                4. Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces.

                Read More

                RECIPES: 23 Easy, Paleo Superbowl Snacks



                Every 1 min for 16 mins, alternating between:
                15 Box Jumps, 24/20 in
                12 Kettlebell Snatch (one arm - L)s, 24/16 kg
                4 Bar Muscle-ups 1
                2 Kettlebell Snatch (one arm - R)s, 24/16 kg

                RX: 2-4 BMUs
                Competition: 35/26# Jumping BMU
                Performance: 25/17# Jumping BMU 20/12"
                Fitness: 17/9# 16/12" Elevated Push ups + Ring Rows


                Looking for healthy, Paleo snack ideas for your Superbowl party? From bacon-wrapped avocados to Buffalo chicken dip, we’ve got you covered!

                What do you think of when you think of the Super Bowl? While there’s the thrill of the game, you can’t deny we all look forward to the massive spread of chips, dips, wings and other game day treats.

                Unfortunately, many classic Super Bowl snacks aren’t Paleo-friendly – even the veggie plate usually comes laden with non-Paleo dressing. So this Super Bowl Sunday, we’ve made sure you’re covered. With a list of Paleo snacks that’ll please any palate, you won’t have to worry whether it’s worth cheating on your diet at the Super Bowl party.

                Read More




                1 Power Clean, pick load
                Every 1 min for 12 mins.


                Every 1 min for 10 mins do:
                20 Double Unders
                Max Rep Power Snatch

                Score= Total Power Snatches
                Competition: 75/55# DUA
                Performance: 65/45# 40 Singles
                Fitness: 45/35# 20 Singles

                Get the full recipe here: