Monday 7/9/18

Warm up: Every 30 second for 6 min
A) 10 sec dip hold (feet on ground if needed)
B) 30 sec light jog
C) 10 sec active hang
D) 30 sec bike

Strength: Jerk 1RM (Any style of Jerk)

5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts

WOD: DB Elizabeth – 21, 15. 9 for time (10min cap)

DB cleans (Rx 50/35, Scaled 35/25)*

Ring Dips

*Full clean, weight must be at least Rx # to count as Rx

Accessory:

Pec Stretch 3 x 30 sec
Triceps Stretch 3 x 30 sec
5-10 min DU practice