WARMUP
EMOM x 10 MINUTES* (:40 ON / :20 OFF)
MIN 1: Jumping Jack Toe Touches
MIN 2: Jefferson Curls → Clean Deadlifts
MIN 3: Scap Push-Up + 2 Alt. Shoulder Taps → Hand Release Push-Up to Pike
MIN 4: BB Upright Row → Alt. Elbow Punches
MIN 5: Alt. Groiners → Cat Cows
*Advance to 2nd movement in Round 2
STRENGTH
Power Clean for load:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Power Clean
(Score is Weight)
WORKOUT
“ELIZABETH”
FOR TIME
21-15-9
Cleans (135/95)
Ring Dips
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00 Tricep Smash on Lacrosse Ball or Barbell*
10 Banded Monster Walks (Right)
10 Banded Monster Walks (Left)
20 Banded Glute Bridge-Ups
-Rest as Needed b/t Sets-
*Place barbell on rack at chest level
(No Measure)
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