500m Row
8 Samson Complex
6 Goblet Stretch
10 Press
10 Tricep Extension
10 Front Squat


1x90sec Banded Front Rack ES


Front Squat-3RM

Jeremey-235# (10# PR)

Excited to hit another PR here. The first two reps at 235# felt pretty easy. The last one was definitely a bit slower. Elbows dropped a bit and had to fight to keep it up.


50 KB Snatches for time (53/35)


Broke this into 15/15/10/10. Only stopped to switch hands. Otherwise, it was pretty nonstop.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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