Nick performs Kettlebell swings
Nick performs Kettlebell swings

 

 

 

 

 

 

 

 

 

 

 

 

 

Crossfit:
40 Box Jumps (24/20)
40 Burpees
30 Box Jumps
30 Burpees
20 Box Jumps
20 Burpees
10 Box Jumps
10 Burpees
Buy out : 400 meter run

 

Wilmington Weightlifting Club:

Three Position Clean (Power, Below the Knee, Floor) + 1 Jerk: Work up to a Heavy Complex

With 80% of heavy complex: 1 x 10

 

Snatch Grip Deadlift: 140% x 2 x 8

 

Front Squat with 2 second pause at bottom: Heavy Triple

85% of Triple x 3 x 6