Wednesday July 17

Warm-Up
2 x
20 Jumping Jacks
10 Pause Squats
10 Bird-Dogs (arms extended, no push-up)
20 Split Jacks
10 Lunge & Twist
10 Reverse Hand Push-Ups on boxes
5 Burpees

Workout Prep
1 x 5 Hang Hi-Pull + 5 Hang Power Clean @ bar only;
1 x 3 Hi-Pull + 3 Power Clean @ light weight (95/63);
Then, continue to warm-up to final working weight (135/93)

Met-Con – “Elizabeth”
21-15-9 Clean (135/93) & Ring Dips
– Power clean is acceptable
– – scaling for cleans = M:115, 95, 75 // W:78, 68, 55, 45
– kipping ring dips are acceptable
– – scaling for ring dips = bench dips
– A 12min TIMECAP will be enforced for this workout

Results:

Results from workout on 07/17

Results from workout on 07/17