DATE – Monday



Dynamic gym lengths then:

2 rounds:

10 Band pull throughs

5 Dive-bomber pushups



Barbell triceps smash

Barbell shoulder extension stretch (palms down)


With a dowel, empty bar, or very light load (depending on your ability), perform 2 rounds of:


5 Clean Grip Deadlifts

5 Hang Jump Shrugs

5 Hang Clean Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Hang Power Cleans

5 Hang Squat Cleans


Rest 2 min between rounds


WOD B) benchmark “Elizabeth”


21–15–9 reps of:

Clean (135 / 95) (Power clean is ok / preferred)

Ring Dip




3 x 10 strict toes to bar

(If you can’t do strict then kip / swing legs up, then slow & controlled down)