Warmup:

10 min.

• 3 Bear Crawl Laps
• 15 Pullups
• 21 Squat to box jump

Skill:

L-1 only

10 min.

• Clean
• Ring Dip and scaling with band assistance

Mobility:

L-2 & 3

10 min.

• Barbell triceps smash 2 min/side
• Foam roll t-spine 2 min.
• Figure 4 Wall Stretch (glutes) or Wall Splits (groin) 2 min./ side

WOD:

15 min.

Find a 1 Rep Max Clean

• 1/1/1/1/1/1/1/1/1/1 Clean (any how… Squat Clean, Power Clean, Muscle Clean, Split Clean)

-Then-

Elizabeth

21-15-9

• Clean (95/135)
• Ring Dips

 

L1 Scale-

• 65/95
• Band assistance on ring dips

L2 Scale-

• 75/115
• Purple Band assistance max on ring dips