WARMUP/MOBILITY
Hip openers & diagonal stretch
Front rack stretch & passive hang holds
—–
Front squat + Clean warm-up / tech w/ empty barbell
Split press/footwork drills, split jerks w / hold in landing position
Front rack stretch & passive hang holds
—–
Front squat + Clean warm-up / tech w/ empty barbell
Split press/footwork drills, split jerks w / hold in landing position
Clean & Jerk
20 mins to establish a 1RM
Elizabeth
21-15-9 Reps for time:
Clean 135/95lb
Ring Dips
Clean 135/95lb
Ring Dips
-Must be squat cleans today, power cleans are not Rx
-Biceps must touch the rings and full lockout must be achieved for Rx, kipping is allowed
– 3 month repeat benchmark WOD, last completed June 25th, 2015.
-Biceps must touch the rings and full lockout must be achieved for Rx, kipping is allowed
– 3 month repeat benchmark WOD, last completed June 25th, 2015.
