Warm-up
Half plank w/clam
Modified archer
Upright row
Upright row to front rack
High hang muscle clean
Hang muscle clean
Muscle clean
Power clean prep
Hang power clean
Power clean
Metcon prep
Dip support (rings or boxes)
Bottom dip support
Dips
Muscle Clean (3×2)
Power Clean (3×2)
*Across for both
**The mechanics established during the muscle clean should spear head the efforts of the power clean.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*Sound mechanics, coupled with speed will yield quite the kick in the lunge and arms.
**Weight should allow for rounds 21 and 15 to be done with a single break.
9 should be all grind.
***Dips will slow even the strongest person down. Be smart and avoid going to failure.