1. Skill practice: EOMOM 8, 10 thrusters (45/33) on odd minutes, 15 sec L-sit on even.
2. Strength Front squat 3-3-3+ (70-80-90% of your W1RM) Bench press 3-3-3+ (70-80-90% of your W1RM)
Novices: don’t worry about percentages. Do six sets of three, going up in weight each set (3-3-3-3-3-3).
3. Conditioning: “Power Elizabeth”
Competitors: 21-15-9 reps for time of power cleans (135/95lbs) and ring dips. Penalty of one burpee for every second over 6 minutes. CrossFitters: AMRAP in 1:15 of power (or muscle) cleans (if you get to 21 before time is up, move on to dips) AMRAP in 1:15 of dips (if you get to 21 before time is up, move on to power cleans) AMRAP in 1:00 of power cleans (to 15, etc.) AMRAP in 1:00 of dips (to 15) AMRAP in :45 of power cleans (to 9) AMRAP in :45 of dips (to 9) Novices: 15-10-5 reps not for time of muscle cleans and dips.