If you haven’t heard yet, we have one of our own Mission family members competing in Colorado this weekend at the 2014 Junior National Olympic Lifting Championship.  He’s only 17, only been lifting for about 7 months and is already well on his way to becoming a solid lifter.  He has spent months training at

WARM UP Plyos Barbell Warm-up 10 Bear Complexes STRENGTH 15 Min to Work Up to 1 RM Clean and Jerk WOD Open WOD 11.3 5 Min AMRAP Squat Clean (165/110) Jerk