WARM-UP
EMOM X 10 MINUTES (:40 ON / :20 OFF)
MIN 1 - JUMPING JACK TOE TOUCH
MIN 2 – JEFFERSON CURLS -> CLEAN DEADLIFTS
MIN 3 - SCAP PUSH UP + 2 ALT SHOULDER TAPS ->HAND RELEASE PUSH-UP TO PIKE
MIN 4 - BB UPRIGHT ROW -> ALT. ELBOW PUNCHES
MIN 5 - ALT GROINERS -> CAT COW
*ADVANCE TO 2ND MOVEMENT IN ROUND 2
INTO.. 3-5 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN.
STRENGTH
ON A 12:00 MINUTE RUNNING CLOCK ….
BUILD TO A MODERATE TO HEAVY 2 REP POWER CLEAN
WORKOUT
“ELIZABETH”
FOR TIME
21-15-9
POWER CLEANS (135/95)
RING DIPS
(SCORE IS TIME)
