Friday 1.09.15

Strength:  Barbell Row 3x10 @ moderate weight

- Then -

GRID score: 5:00 to find 2 rep max Clean and Jerk (20 sec cap each 2 rep attempt)

WOD:  EMOM in 10:00

- 3 Snatch Pulls 

- 1 high box Jump - try to increase height each round (begin above 24/20")

Tuesday 12.17.13

Strength: Power Snatch or Snatch. Find 1 rm

WOD: 8 rounds for time:
- 3 Snatch Pulls (90% of 1rm)
- 6 Ring Dips
- 9 Knees to Elbows

Post weights and times to comments.

Friday 11.09.12

Mindy posted this on our facebook page

Strength: Power Clean 5 x 3 (add 5# from last time)
In between sets, complete Strict Chin Ups 3 x max reps

Conditioning: On the Minute for 10:00 with 50% of Power Snatch 1rm:
- 3 Snatch Pulls
- 3 Power Snatches
- 3 Snatch Push Presses (behind the neck)

Post weights and rounds completed to comments.