Monday, 100713

Mighty Munchkins sweep the podium this weekend; taking 1st through 3rd. Congrats girls! Great showing

am:
A. 
:40 sec on @90
:20 on @60
x 12 on AD
B. EMOM x 14
Odd: 5 Strict T2B
Even: 10 Cal Row - AFAP

pm:
A. Complex: Sqt Clean + hang Sqt Clean + push Jerk + Hang Squat Clean x 2 + TnG SqT Clean + Jerk = build to heavy single - 15 min
B. Back Squat - Climb to heavy single, follow that up with 3x3 @85-87% -12 min

C. "Grace"
D. 15 min AMRAP
3 Muscle Ups
9 KB Swings (70/53)
27 Double Unders

Friday, 05312013

Chase Smith with 235# Strict Press

Week 1 of Testing is almost to an end. Make sure to log all your #'s from this week. Tomorrow completes week one. . . Monday begins week 2 of Testing. 

A. 1RM - Power Clean
Rest 5-10 min
B. "Grace"
30 Clean & Jerks , AFAP (135/93)
Rest 15 min
C. AFAP
1k Row
100 Wall Balls (20/14) to 10' Target
400m Run
50 Burpee Box Jumps (24/20)
250m Row
25 KB Swings (70/53)

Tuesday, 04232013

***Reminder - Girls need to have sports specific stuff done by Friday. Basketball session, Football and Softball Throw.

Session 1
A. Clean & Jerk - 1RM for Day
B. Clean - 3RM TnG (SqT or Pwr) Whatever produces max #
C. BS - Single (10 min to get a heavy single)

Session 2
A. "Grace"
30 Clean & Jerks for Time (135/93)

Rest 10 min

B. AFAP,
30 Front Squats (95/63), 500m Row

Rest 10

C. Back Squat - 5 Min to rep out 225/155 from Rack. AMRAP. Technique first. Never fail and have to get back to rack etc.