12 Nov 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
2 sets w/ empty barbell:
3 x Deadlift
3 x Hang Power Clean
3 x Front Squat
3 x Hang Squat Clean
3 x Squat Clean
Dynamic Stretch b/w sets
Prep
3 sets of 6-8 Squat Cleans
Build to weight used for workout
Men's Weight Options: 135, 115, 95, 65
Women's weight Options: 95, 85, 65, 55
+
Warmup/Practice Ring Dips
Benchmark!
"Elizabeth"
21-15-9 reps for time:
Cleans (95#)
Ring Dips (negatives 10-8-6)
Time: 15 minutes 45 seconds
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