9/26/16 – "Elizabeth"

Group Warm up 

Group Mobility 


Strength 

5×1 ( 3 position clean – Hi hang, Hang & Floor ) *Build to a heavier set than last week! 2:00 rest between sets. 

4×2 Behind the neck Jerks – Focus on bar position and footwork! 1:30 rest between doubles. 

WOD ( Workout of the day ) 

"Elizabeth"

21-15-9 

Power Cleans 135/95lb

Ring Dips 

** 10 minute time cap. 

*All workouts can be scaled on an individual basis.

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