WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 MB Clean
30 mt Bear Crawl
20 Hollow Rocks
10 Back Extensions
MOBILITY & SKILLS
Clean Warm up – Ring Dips
CONDITIONING
“ELIZABETH”
21-15-9 Reps For Time
Squat Cleans #61/43
Ring Dips
time cap: 14min
Good time to beat for Man
Beginner athlete: 11min 59sec
Average athlete: 9min 59sec
Advanced athlete: 7min 59sec
Elite athlete: 5min 59sec
Regional athlete: 5min 11sec
Beginner athlete: 12min 49sec
Average athlete: 10min 41sec
Advanced athlete: 8min 33sec
Elite athlete: 6min 25sec
Regional athlete: 5min 33sec
