WARM UP – MOBILITY
Quick dynamic warm-up
Green band shoulder stretch: overhead / lat / bully / front rack
Power clean + Push press (w/ tempo of WOD A)
Strict + Kipping/jumping pull-ups
PUSH PRESS X 5
Every 2 min x 8 sets (4 sets each alternating)
A1: 5 x Push press @3,2,X,1 (bars from the ground)
A2: 6-8 Strict pull-ups (BW or weighted) + ME (-2) set of kipping pull-ups (or C2B) – Cap kipping at ~15/set
PP: build to a heavy set of 5, but make sure you can maintain the 3s tempo on all eccentrics.
Pull-ups: If weighted, hold a DB between your legs so you can get rid of it quickly between strict and kipping sets. Scale to 6-8 banded pull-ups + 10-12 jumping pull-ups or ring rows.
ELIZABETH GONE BAD
Complete for time:
12-9-6-3 Reps of:
Power Clean (185/125)
Weighted Strict Ring Dip (20/10lb)
Scale PC to 70-75% of 1RM as needed.
Wt Ring dip can be a chain (20/10lb) or Dumbbell held between legs. (no kipping!)
Scale to strict ring dip / bar dip / banded dip.
— OR —
ELIZABETH (POWER CLEAN)
21-15-9 Reps for time:
Power Clean (135/95lb)
3 sets: rest as needed
12-15 Dumbbell pec flys
8-10 Dumbbell tricep roll backs
20-30 Band pull aparts