LIFT

Over Head Squat 3 x 5 – Work to a heavy triple

Or

Hang Snatch 3 x 5 – Work to a heavy triple

WORKOUT

Performance
15 Min AMRAP
15 Deadlifts 70/50kg
15 KB Swings 24/16kg
15 Box Jumps 24/20″

Fitness
15 Min AMRAP
15 Deadlifts 50/35kg
15 Russian KB Swings 24/16kg
15 Box Jumps 24/20″ (Step Ups OK)

NUTRITION

Tracking Macros: Stop Hacking Your Diet, Start Tracking It

You have NO IDEA how much you’re leaving on the table by not tracking your diet, do you? When I tell my athletes, clients, or God forbid family that I want them to track their meals it might as well be a punch to the nuts. But what these people don’t realize is that the benefits that come along with tracking macros far outweigh any potential inconvenience. In reality it only takes a few seconds while preparing meals or planning ahead before going out. Tracking macros is the key to success when following nutrition protocols. Below are 4 reasons why tracking macros is one of the most important elements to a nutrition protocol: