12/10/21 – 211210

Group Warm up 

Group Mobility 

Strength – 10 minutes to build to a heavy 3 position power clean ( Hi hang, hang above the knee and floor = one 3 position power clean.. without dropping the bar. ) 

 

WOD ( Workout of the Day ) 

“Extended Elizabeth”

For time: 15 minute time cap

21-18-15-12-9-6-3

Power Cleans – 135/95lbs

Dips

Lv.2 – 115/75lbs 

Lv.3 – 75/55lbs + Push ups 

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