WARM UP (12 minutes max)
Box Jump: 8x3 @ 70% of your max
height box jump
• From standing
still with both feet planted; no steps or rebound. Get down safely each rep.
WEIGHTLIFTING (18 minutes)
Clean & Jerk: 4x1 @ 90% 1RM or
more
• Work up to
85-90% and evaluate whether it’s a day where you hit all four singles near 90%
or a day where you climb closer to 100%.
If you miss, you must lower the weight to something you have hit. If you miss a second time you must lower the
weight to something manageable which allows you to finish your four heavy
singles.
CONDITIONING
"Running Power Elizabeth"
For time:
For time:
21 Power Cleans, 135/95#
400m Run
21 Ring Dips
400m Run
15 Power Cleans, 135/95#
400m Run
15 Ring Dips
400m Run
9 Power Cleans, 135/95#
400m Run
21 Ring Dips
400m Run
15 Power Cleans, 135/95#
400m Run
15 Ring Dips
400m Run
9 Power Cleans, 135/95#
400m Run
9 Ring Dips
400m Run
• 21-minute time limit.
9 Ring Dips
400m Run
• 21-minute time limit.
