Get some!

1. Clean: 80% x 3 x 3
2. Clean pull: 95% x 5 x 3
3. Front squat: 80% x 5 x 3

*If you feel good, go up on the last two sets of cleans and squats.

Performance week is here! Time to ramp up the intensity and get back to lifting heavy! Hopefully everyone had a productive deload week last week and is ready to get back at it. This is the week to see what we can do. The last sets of cleans and squats today should be tough but do-able, so if the weight is too light, bump it up on the last set or two.

This the last week of our first four-week mini-cycle. This was the base phase intended to prepare everyone for the coming weeks, and next week we start really targeting strength with doubles and triples and heavier weights. I want to give everyone a chance to hit some heavy singles this week in addition to the triples, so Saturday we will do a total with somewhat simulated meet conditions. You don't want to miss it! If we get a chance, we will test back squat Saturday too but we may have our hands full with the total. Feel free to test maxes this week in CrossFit if you are in attendance! Timing is perfect!

Where's Molly been? Training hard for the American Open!