Wednesday, June 12, 2019


A. 5 Sets:

A1. Clean Complex:

1x Clean extension + 1x Hang power clean +1x Power Clean


F: 5x Clean Grip DL + 5x Hang Power Clean; Sub down to technique work

P/S: Build to tough set

A2. Weighted Dip x3 reps:

F: 2DB Floor Press x6-8 reps; 31x1 tempo

P/S: Build to moderate set of 3


B. "Elizabeth"

For time:

21-15-9 reps of Power cleans + Dips

F: 30-20-10: Slam Bal/Russian + Burpee

P: Power Clean/Dips [135/95#]

S: Amanda: 9-7-5 reps for time;

Ring Muscle Up/Squat Snatch: 135/95#