MOB: Full body
WU: 5 hang power cleans. 5 ring dips.
R: Movements
S: Bench Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM.
DELOAD SETS: 1×5@40%, 1×5@50%, 1×5@60%.
C: “Elizabeth’s Evil Cousin”
21-15-9 reps for time of:
Hang Power Clean 135/95
Ring Dip
THIS WORKOUT HAS AN 8:00 CAP.
LIII: 15-12-9 at rx’d.
LII: 21-15-9 at weights and subs of choice.
LI: 15-12-9 at weights and subs of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch Triceps, hamstrings and hip flexors.
Advanced: 155/105. High rings.
Endurance: 95/65