Friday 04.16.2021

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For the Clean video demo link click HERE.

Warm-up Drills
I. Row 2:00
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

*Additional mobility efforts may include a 1:00 squat hold at depth, barbell mashing and priming for the front rack position, lax ball therapies for Dip range of motion.

Impact/Focus: Full Clean Primer / Ladder EMOTM
Warm-up as needed, practicing movement and technique for the Full Clean which comes from the floor and passes through the full squat receiving position.

Every :90 seconds for 8 Rounds
Clean x 1-3 reps (climb weight)

Notes: Athletes may choose to build to and practice the weight intended for the following Benchmark workout “Elizabeth” or ascend across sets and reps building towards a heavy single rep; if the weight becomes too heavy maintain the best weight for the remaining rounds.

Post scores to comments.

For time
21-15-9 reps of
Full Cleans (135/95lbs)
Ring Dips


  • The Full Clean is received in the bottom of the Front Squat position.
  • Adjust the weight as needed based on individual level of development with this movement; targeting the 12:00 Time Cap.
  • A Power Clean plus a Front Squat is a viable way to navigate the WOD for athletes still developing confidence and consistency with this movement.
  • Scale Ring Dips if necessary based on our recent training with this movement.

Post scores to comments.

Skill Development: Pull-up & Muscle-up Conditioning EMOTM
Every :90 x 5 to 10 Rounds work one of the following options

  • I. 5-7 x Strict Pull-ups or Ring Rows (bands as needed)
  • II. 7 x Jumping Muscle-ups or MU Transitions with a controlled negative
    (Set-ups for both Low and High Rings applicable)
  • III. 1-3 x Bar or Ring Muscle-up Single reps with Kipping
  • IV. 3-5 x Connected Kipping Muscle-ups (Bar or Ring)
  • V. 1-3 x Strict Muscle-ups
  • Rx+ training volume and time will dictate an option for 30 x Muscle-ups for time.


Samy Daghir

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