Warm Up: Time Trial 1.6km Run or Row
Mobility: Front Rack Banded 90 sec/arm
Strength: Strict Press (65/75/85% of 1RM +5kg)
WOD- Elizabeth
21-15-9 Reps for Time
Power Cleans (60/45kg)
Ring Dips
Fitness Scale: Weight: 40/30kg DIps: Banded or Box Dips
OLY LIFTING
A. Find 1RM Snatch in 15 minutes
B. EMOM 8 Minutes @65% of weight above -1 Power Snatch + 1 OHS + 1 BtN Push Jerk
C. Back Extension 3×15 (hold weight if desired)
