Eggs.Inside that small, fragile shell you’ll find a shocking source of protein, vitamins and minerals. In fact, the ratio of amino acids (protein) in eggs is so close to ideal for human nutrition, they’re used as the model for rating quality of protein in all foods (pretty much stole that sentence right out of Precision Nutrition essentials of sport and exercises nutrition). Just one egg will provide you with 10%-30% your daily needs of no less than 11 of the 18 amino acids.
Now lets address the  elephant in the room, what’s the first thing that comes to mind when you hear the word ‘egg’: cholesterol. Eggs can’t be healthy cause they have lots of cholesterol, right? Cholesterol is ok. It’s actually essential. Without it, we can’t build cell membranes; no new membranes, no life. It also puts us in a good mood. Studies have shown that people with low cholesterol (totals under 160 in men) tend to be pissed off and depressed. Apparently, cholesterol blocks re-uptake of that happy neurotransmitter serotonin.
I’ll save cholesterol for another time. I don’t want to take away from the topic at hand

Ok, so eggs have a stellar amino acid profile. We’re athletes, we like protein, this is good.

Eggs also have loads of minerals that are good for your brain, like lecithin. Lecithin, found in the yolk, helps digest fat and is the source for choline. Choline is a key component of fat-containing structures in cell membranes, and a real high percentage of our brain’s total mass comes from fat molecules. Guess what, eggs contain the highest source of choline.
Lutein, a fabulous carotenoid found in the yolk, helps prevent macular degeneration. You can find lutein in other foods, like spinach, but it’s easier to absorb from eggs.

You’ll also find a bunch of antioxidants like riboflavin, B12, biotin, and glutathione, all of which help to mitigate the cellular damage of life. Since we like to beat up our bodies with heavy cleans, lots of burpees and generally taking advantage of the outdoors around here, we’ve got a bit more cellular damage going on than your average Joe.

A quick note on that whole cholesterol thing: I do want to add that oxidized cholesterol is bad. It’s damaged and produces inflammation in the body. How you prepare your egg determines whether you’ve allowed the cholesterol to oxidize. Generally, you want to eat unbroken yolks – hard/soft boiled, poached or fried are superior to scrambled and omelets. Doesn’t mean you can’t have the latter, just eat them less frequently.

Yay eggs!!

Strength: Snatch Balance

5-3-1-1-1-1-1

Work up to a heavy single Snatch Balance. Focus on being fast under the bar with elbows locking out as your feet land. Stabilize the catch before recovering. If your Overhead Squat is less than ideal for the Snatch Balance (which requires a dynamic catch in the position), then perform a Snatch Grip Push Press + Overhead Squat instead.

Conditioning: For Time

KB Swings

Sit Ups

50-40-30-20-10