Strength
5 Sets of:
Clean Pull + Hang Clean + Clean
-work to a heavy complex
WOD
"Elizabeth"
21-15-9 reps of
Squat Cleans, 135/95
Ring Dips
-OR-
"Queen Elizabeth"
12-9-6 reps of:
Ring Muscle-Ups
Squat Cleans, 185/135
WOD For Time: 21 Power Snatches (95/65) 5 Rounds of "Cindy" 21 Overhead Squats (95/65) 5 Rounds of "Cindy" 21 Squat Snatches (95/65)
WOD Teams of 3 For Time (30 Minute Cap): 75/53 Cal Bike or Row 5 Rounds of "DT" (155/105) 50/35 Cal Bike or Row 5 Rounds of "DT"...
WOD Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)
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