Warm Up:
5 Minute Clock:
5 PVC Pass Throughs
5 PVC Around the Worlds
5 PVC Muscle Cleans
5 Jumping Ring Dips
Skill Work:
Build to a heavy 3-position power clean
BENCHMARK WOD: Extended Elizabeth
For Time:
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips
Time Cap: 15 Minutes
Intermediate:
For Time:
18-15-12-9-6-3-3
Power Cleans (115/75#)
Ring Dips
Beginner:
For Time:
18-15-12-9-6-3-3
Power Cleans (75/55#)
Push-ups
Movement scaling options:
Power Cleans: Loading, 18-15-12-9-6-3-3 reps, DB Power Cleans
Ring Dips: Banded Ring Dips, Box-Assisted Ring Dips, 6-9 reps/round, push-ups
Alternate Workout:
For Time:
21-18-15-12-9-6-3
Power Clean (135/95#)
15 Hand-Release Push-ups Between Rounds
Cool down:
3 Sets:
30 Seconds Scorpion Stretch Hold /Side
30 Seconds Press-up Stretch