Warm Up

20 Wall Ball
20 Wall Ball Sit Up
20 Wall Ball Slam
Banded shoulder and elbow stretch
4×10 secs on/ 20 secs off
Ring extension followed by dip hold

 

Skill

Cleans
Hang Clean
Focus on hip extension and speed under the bar

 

MetCon

CF.2015.07.07 PERFORMANCE (Elizabeth)
Elizabeth
21-15-9 Reps for time
Clean (135#/95# or 62/43kg)
Ring Dips

 
CF.2015.07.07 FITNESS (Elizabeth)
21-15-9 Reps for time
Clean (115#/75# or 52/34kg)
Ring Dips

 
CF.2015.07.07 LITE
Scale to Elizabeth
42-30-18 Reps for time
KBS (20/12kg)
Box Dips