2 garlic cloves
8 cups water
3 tablespoons sea salt
1 bay leaf
1 teaspoon whole black pepper corns
2-3 pounds boneless skinless chicken breasts
1 Tablespoon cumin
1 Tablespoon curry
1 Tablespoon chili powder
1/2 teaspoon cinnamon
1/2 teaspoon pepper
2 Tablespoons coconut oil
Place 1 gallon zipper storage bag inside a large bowl. Pour the water into the bag, then add garlic, salt, bay leaf and peppercorns. Stir it all up, then add the chicken. Seal the bag, then place the bowl in the refrigerator for 2 hours.
After 2 hours, remove the chicken, rinse the chicken and place it in a colander to dry, while you prepare the spice rub. Mix all the spices together in a bowl. Then melt the coconut oil and mix that in too. Add the chicken breasts to the bowl and coat with the spice blend.
Heat up a skillet to medium high and cook your chicken breasts until done. They can also be grilled. The length of time will depend upon the thickness of your chicken.
Strength: Back Squat 5RM, then drop to 80% for AMRAP. 20-25mins to complete.
12 Stationary Alternating Lunges (wt: 45kg/30kg. Rx+: 60kg/45kg)
12 Sumo Deadlifts (same)
12 Box Jumps (24in/20in)
*scale as needed. no racks. each round is 6 lunges on each leg.