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Mash Elite Performance has added a lot to its plate over the last six months. I’ve been so busy that I sometimes forget to tell

Tuesday Snatch 75%/1 x 3 Clean 75%/1 x 3 Jerks from Box max 1 Bench Press 2RM & -10% for max reps Abs Met Con

Monday Snatch Work up to Minimum Clean & Jerk 80%/1&1 x 3 Squat 85/1 Pullups 3 sets of 10 ss GHRs/8×3 (skip if Crossfit) Abs

10/13/13 Off Day As most of you know MashMafia OG Lisa G. Has been battling Stage IV lung cancer since January of this year. All

Saturday Front Squat & chains 1RM Rows 3×10 Ab Work Met Con Off Lisa G. Does Work: For more information, go to: www.MashElitePerformance.com

Friday I had a great time watching my MashMafia Footballers from my own Ashe County Huskies last night as they pulled out a big win!

Thursday Angel Drops watch video Hit & Catch Cleans Rest day with a little practice! Here is a video of this weeks highlights for the

Wednesday Snatch HS Clean & Jerk HS, 80/2&1 Front Squat 90%/1 Pullups 3×10 BW Conditioning 3 rounds for time of: 10 Strict Pull-ups 9 Front

Tuesday Snatch 75%/1 x 3 Clean 75%/1 x 3 Jerks from Box max 1 Bench Press 2RM & -10% for max reps Abs Met Con

Monday Snatch HS, 80/2 Clean & Jerk HS Squat 90/1 Pullups 3 sets of 10 ss GHRs/8×3 (skip if Crossfit) Abs Met Con 3 Rounds