“Habit is a cable; we weave a thread each day, and at last we cannot break it.” ―Horace Mann

“Habit is a cable; we weave a thread each day, and at last we cannot break it.” ―Horace Mann

 

✨⭐REGULAR SCHEDULE!⭐✨

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Front Squat
5x2@90-95% of 2RM from last Tuesday. 

👉If missed that day or don’t know your numbers, warm-up to a heavy double that you know you can repeat for 5 total sets.

3. 🥓❤️“Elizabeth”❤️🥓
For time:
21-15-9
Cleans 135/95lbs
Ring dips. 

11 min cut-off.

LIII: as Rx.d
LII:
AMRAP 2:30 cleans. If you get to 21 before time is up, move on to…
AMRAP 2:30 ring dips. If you get to 21 before time is up, move on to…
AMRAP 1:45 cleans. If you get to 15 before time is up, move on to…
AMRAP 1:45 ring dips. If you get to 15 before time is up, move on to…
AMRAP 1:15 cleans. If you get to 9 before time is up, move on to…
AMRAP 1:15 ring dips. If you get to 9 before time is up, you’re done!
“Elizabeth” calls for full cleans. If your cleans are still developing, use muscle- or power cleans with a front squat. For load, use 60% of your heavy clean.
LI: 15-10-5
Power or Muscle Clean
Parallette Dips
Rest as needed.

Have fun!

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