WARM UP – MOBILITY
Dynamic running / jumping warm-up and full body dynamic stretch
Big empty barbell warm-up: RDL’s, clean deadlifts, clean pulls, muscle cleans, power clean technique (and footwork drills)
(Between BB sets warm-up a few push-ups and dips)
WOD A
POWER CLEAN X 3
In 17 mins build to a heavy 3 or new 3RM “touch and go” Power Clean
Experienced athletes: remain touch and go off the floor, If you are newer to lifting you may re-set quickly as needed, but no dropping between sets. Newer athletes may also scale to a hang power clean.
WOD B
ELIZABETH (POWER CLEAN)
21-15-9 Reps for time:
Power Clean (135/95lb)
Ring Dips
ACCESSORY
3 sets:
8-12 Ab-wheel (or barbell) rollouts
15-20/side Oblique side bends
20-30 Banded tricep press downs
- rest 60-90s –
