Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling Regimen
II. Set-up, Training Flow & Movement Review
Impact/Focus: Clean Triples & Benchmark Primer
7 Rounds, on the 2:00 of
3 x Full Clean
*Touch and go reps, climbing weight as able across rounds
**Emphasis may be on building to and preparing for MetCon weight assignments for “Elizabeth” or athletes may climb to a 3 rep record weight on the day/PR.
Post weights/scores to comments.
“Elizabeth”
21-15-9 reps for time of
Squat Clean (135/95lbs)
Ring Dips
Notes: Power Clean + Front Squat movement scaling for the Squat Clean as needed; adjust weights as applicable for movement quality and consistency. Ring Dips may scale to Static Dips/Bench Dips.
Post scores to comments.
Skill Development
5 Rounds for Quality of
:20 x L-sit Hold
10 x GHD Back Extensions
