In WODs
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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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