Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Clean – 15 min skill session and slow work up to WOD weight, determine which athletes will do power or full Elizabeth.
Part 2 – Conditioning:
Performance: “Elizabeth” – RX is ON
21-15-9 reps for time of –
- (Full) Clean (135/95lb)
- Ring Dips
“Power Elizabeth” – RX is ON
21-15-9 reps for time of –
- Power Clean (135/95lb)
- Ring Dips
Fitness: “Beth”
21-15-9 reps for time of –
- Power clean @RPE 6
- Ring dip progression / push-up progression
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