Proud isn’t a strong enough word to describe how I feel about this young lady’s performance. American Record attempt overhead, world team qualifying total, and a national championship – at 14 years-old.
Oh, and Bloch PR’d… Starts shaking head – in Metcons.
1) Alternating EMOM for 14:00-
1 Three Position Clean (floor, hang, power position)*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
10 Ring Dips
50 Back squats 135/95#
30 Shoulder-to-overhead 135/95#
50 Front squats 85/65#
30 Shoulder-to-overhead 85/65#
50 Overhead squats 65/45#
30 Shoulder-to-overhead 65/45#
1a) 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec.
1b) 5X3 Paused Clean First Pull (3 count pause at the knee) – work to a max triple for the day, rest 90 sec.
2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
30:00 AMRAP of:
7/5 Muscle-Ups (7 men/5 women)