image Marcus, taking a moment for the camera after the WOD

 

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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts or AMRAP :20 L-sit knee extensions.

2. Super front rack mob 2 min/side

3. Ten minutes deliberate practice of the seven positions of the clean.

4. Clean

  • 1-1-1-1-1-1-1

Fifteen minutes to work your way up to the heaviest clean single you can manage today.

5. "Elizabeth"

Level III: 21-15-9 reps for time of cleans 135/95lbs and ring dips. 9 min cut-off.

Level II:

AMRAP 2 cleans. If you get to 21 before time is up, move on to...

AMRAP 2 ring dips. If you get to 21 before time is up, move on to...

AMRAP 1:30 cleans. If you get to 15 before time is up, move on to...

AMRAP 1:30 ring dips. If you get to 15 before time is up, move on to...

AMRAP 1 cleans. If you get to 9 before time is up, move on to...

AMRAP 1 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. Err on the side of conservative. Record time to completion, or total cleans/total dips.

Level I: 3 x 5 cleans, 3x 5 dips, 2 x 5 clean, 2 x 5 dips, 1 x 3 clean, 1 x 2 cleans, 1 x 5 dips. Rest 30-60s between sets.

Have fun!