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Wednesday 09.04.2019

POSTED ON September 3, 2019

Wednesday | 09.04.2019

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Warm Up:
5 muscle clean
5 clean high pulls
5 behind the neck press
5 power clean
x3
 
10min Prep Window
A1.) Kipping ring dip practice x3
A2.) Work up to a heavy 3 rep power clean x3
 
Metcon: *RX+ squat cleans but must be within time cap to receive RX+ (The original workout was prescribed with squat cleans but for intensity purposes, speed and consistency through the years they developed the “Power version” or “Power Elizabeth.”)
 
RX (Level 1) “Power Elizabeth”
21-15-9
Power Clean 135/95
Ring Dips
for time
Intermediate (Level 2)
21-15-9 Power Clean 115/80
Ring Dips from knees
for time
 
Beginner (Level 3)
21-15-9
Power Clean 115/80
4″ deficit hand release push ups
for time
 
Cool Down:
2 rounds for quality
200m single arm farmers carry L/R
30 hollow body rocks
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