[PART 1] “BUILD TO A HEAVY FULL CLEAN”
1 Clean every :90 (8 sets)
1-1-1-1-1-1-1-1
Score = Log all 8 sets
[PART 2] ”FULL CLEAN ELIZABETH”
[COMPETE/TRAIN]
For Time:
21-15-9 reps:
Cleans 95/135 M75/105
Ring Dips
Score = The time it takes to complete the workout
[SWEAT]
For Time:
21-15-9 reps:
Cleans 65/95 M55/85
Ring Dips/ Bar Dips/Box Dips
AFTER PARTY- 3 RNDS
7 Tempo Eccentric Ring Rows (5s down)
14 Single Legged Weighted Glute Bridges (7/leg)
21 Seated Banded Abductions
28 Banded Pull Aparts
Rest 2:00 between sets.
AT HOME
For Time:
21-15-9 reps for time of:
Double Dumbbell Power Cleans 35/50 M25/40
Dips off a Chair/Box
EQUIPMENT-FREE
For Time:
21-15-9 reps for time of:
Squat Jumps
Dips off a Chair/Box
