Power Elizabeth

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. 3 Rounds for quality
Bike 15/12 Cal (nasal only)
2 Wall Walks
5 Scap Pull-ups + 10 Beat Swings
8 RKBSShort & Heavy DT
3 Rounds for Time:
12 Deadlifts 205/145
9 Hang Power Cleans 205/145
6 STOH 205/145
*scale to something that allows you to complete the HPC in 3 sets or less and the STOH in 2 sets or less

10min AMRAP
ladder: 1, 2, 3, 4, 5, 6, 7 . . . . :
UB Bar Muscle Ups
*each set must be UB,
*rest as needed between sets
*if you miss, start back at one

MetCon

Class

12min EMOM
odds: 3 Sumo Deadlifts
evens: 3 Ring Dips

Power Elizabeth
21 - 15 - 9 Reps for Time:
Power Cleans 135/95
Ring Dips