Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Performance and Fitness: 10 mins to Warm up the Power Clean and hit 5 reps at least 20-25% past WOD weight
Part 2 – Conditioning: “Endurance Elizabeth”
Performance: For time:
- 400m Run then…
21-15-9 reps of:
- Power Clean (95/65lb)
- Ring Dip
then… 400m Run
- Power Clean (95/65lb)
- Ring Dip
and finish with a 400m Run
Fitness: For time:
- 400m Run then…
21-15-9 reps of:
- Hang Power Clean
- Dip
then… 400m Run
- Hang Power Clean
- Dip
and finish with a 400m Run
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