26.3

    I have three items to address this evening

1. MONKEY BARS AND BABIES DO NOT MIX!!! On a side note Monkey Bars + Babies = Tears and/or Cast and/or Surgery...Just Sayin.
2. Fun FunFun news about this weekend's training...Stayed tuned...
3. I am very excited to unveil the last (post-able) "Quad Dominance" Photo. Avert your eyes if you are squeamish/easily aroused.  

Quad Dominance Picture Numero Three

Oly Strength
1. Strict 20 Min
             Warm up to 70-80% of Max Clean
              5 x 1 Perfect Reps at 70-80%
                    Fast elbows people, fast elbows
2. Clean Pull - 5 x 2 @ 110%

Shoulder Warm Up/Skill Work
1. 5 to 10 minutes doing something from HERE
2. 3-5 Minutes of HS Walk and Shoulder Touches
3. 10-15 Minutes of Goat Killing
             Pick 2 goats (preferably from the Regional movements list, found HERE)
             Do this as part of your Warm Up
             You can split them up however you like

Engine WOD
For 12 Minutes with a 2 Minute On / 1 Minute Off Format
4 x AMRAP in 2 Minutes 
  5 Double Arm KB Dead Lift (2 pood/1.25 pood)
  5 Double Arm KB Squat Clean (2 pood/1.25 pood)
  5 Double Arm KB Power Snatch (2 pood/1.25 pood)
  5 Strict Pull Ups
          then, at 12 minutes
EMOM for 5 Min
  4 TnG Full Snatch (135/95)
            Games 2010 Amanda style, do not ride the squat down
            Weight must be caught in the absolute bottom of the catch

Squat Strength     
     Back Squat 
  1 x 4 @ 75%, 3 x 4 @ 80%

     Front Squat 
  1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%