CLASS

A) MOBILITY 

B) WARM UP

3 Rounds

10m Duck Walk Front Rack

5 Tall Clean

5 Hollow Rock + 5 Superman Rock

C) SPECIFIC WARM UP

3 Rounds (increase weight)

Rx/Rx+

1 Clean Pull + 1 Power Clean + 1 Squat Clean

Sc

1 Clean Pull + 1 Power Clean + 1 Front Squat

D) PERSONAL RECORD

1RM Clean

Rx/Rx+

Squat Clean

Sc

Power Clean

E) WOD

ELIZABETH

21-15-9

Power Clean (135/85lbs – 60/40kg)

Ring Dips

F) COOL DOWN