Announcements
Motivation
After yesterday’s motivational post I received 12 referrals for our new program.  Thank you for your support.  If you love what Mission CrossFit has done for you please spread the word about our new program.  To help people make the plunge we are not calling it CrossFit.  It really is a customized program for each individual.  The Program is Your Program.  If you know anyone that would be interested in a two week free trial please send me their name and e-mail and we will reach out to them with the offer.  Tuesday morning we had 4 new people tryout The Program.  Today we have another 4 people getting started.  Our family is growing.  Make today an awesome day.
Strength
Squat Clean Technique
 Workout Strategy
 We built the pacing strategy right into the workout today.  You will begin the workout by completing 3 Squat Cleans. On the start of the next minute you will complete your pull ups or ring rows.  You will alternate back and forth for the 20 minutes.  Which means you will do 10 sets of each exercise.  The focus of the squat clean is to receive the bar in the front rack position with your chest as upright as possible.  Ideally, you will also receive the bar on your shoulders in the bottom of the squat.  If we are not that proficient with the movement and you receive the bar in the peer clean position then you will continue into a full front squat finishing in the standing position.
Workout of the Day
Strength of the Day                                               
Level 1:  

Every Other

20 Minute (Alternating top of Every Minute)

3 Squat Cleans

10 Ring Rows

Rest 5 Minute

1000 meter row 

Level 2:  

Every Other

20 Minute (Alternating top of Every Minute)

3 Squat Cleans, 95/65#

5/3 Pull Ups

Rest 5 Minute

1000 meter row 

Level 3: 

Every Other

20 Minute (Alternating top of Every Minute)

3 Squat Cleans, 125/85#

8 Pull Ups

Rest 5 Minute

1000 meter row

Level 4: 

Every Other

20 Minute (Alternating top of Every Minute)

3 Squat Cleans, 155/115#

10 Pull Ups

Rest 5 Minute

1000 meter row  

Get more awesome: 50 sit ups