In WODs
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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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