Friday 12.1.2023

Every 90 Seconds for 6 Sets
Hang Power Clean + Push Jerk + Spilt Jerk
Set 1-2 @ 55-65%
Set 3 @ 65-70%
Set 4 @ 70-75%
Set 5-6 @ 80%

“Asparagus”
2 Rounds:
21 Calorie Row
400 Meter Run
1-Minute Rest
15 Calorie Row
300 Meter Run
1-Minute Rest
9 Calorie Row
200 Meter Run
1-Minute Rest

Recipe of the Week:
Steak is good. Try this Grilled Skirt Steak with Thai Flavors recipe to make steak great.

Ingredients:
1/2 cup lite coconut milk
1/4 cup coconut sugar
2 teaspoons lime zest
2 tablespoons lime juice
2 teaspoons Thai fish sauce
2 teaspoons grated ginger root
1 pound beef skirt steak, preferably grass fed, cut into 4-inch lengths
1/2 teaspoon coarse kosher salt

Instructions:
STEP 1
Whisk coconut milk, coconut sugar, lime zest, lime juice, fish sauce and ginger in a small bowl. Place skirt steak into a 1 gallon resealable bag. Pour marinade over the steak. Press out air and seal bag shut. Refrigerate the steak 4 to 12 hours.

STEP 2
Preheat grill to high heat.

STEP 3
Drain steak and discard marinade. Pat steaks dry and sprinkle with salt. Oil grill rack and immediately place steaks on the grill.

STEP 4
Cook 2 minutes and turn a quarter turn to create hash mark. Continue cooking 30 to 90 seconds more on first side. Flip steaks over and continue cooking 2 ½ to 5 minutes on the second side to desired doneness, 5 to 8 minutes total depending on thickness of the steaks.

STEP 5
Let steaks rest on carving board at least 4 minutes before cutting lengthwise across the grain.