Monday
Warm-up
Warm-up
2 ROUNDS
8 Alt. Samson Stretches
8 Up-Down + 2 Scap Push-Ups
8 Slow Push-Ups (Knee Push-Ups Optional)
:10 Top of the Dip Hold*
:10 Bottom of the Dip Hold*
8 Alt. Samson Stretches
8 Up-Down + 2 Scap Push-Ups
8 Slow Push-Ups (Knee Push-Ups Optional)
:10 Top of the Dip Hold*
:10 Bottom of the Dip Hold*
*Complete both holds on Box.
Into…
2 ROUNDS
6 Clean Deadlifts
6 Cuban Presses*
6 Muscle Cleans
6 Push Press
*Complete an upright row, flip the elbows through so the bar is now in the FR, and then complete a Strict Press. Trace the movements back to get to the start position.
Extended Warm-up
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 2-3 Ground to Overhead*
MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips
MIN 1 – 2-3 Ground to Overhead*
MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips
*Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk preferred.
(Score is Weight)
Workout
“ELIZA & BETH” (Time)
FOR TIME
9-7-5
Ground to Overhead (185/135)|(135/95)
21-15-9
Ring Dips
9-7-5
Ground to Overhead (185/135)|(135/95)
21-15-9
Ring Dips
-Rest 3:00-
15-12-9
Ground to Overhead (95/65)|(65/45)
21-15-9
Burpees Over the Bar
(Score is Total Time)
KG BB1: (85/60)|(60/42.5)
KG BB2: (42.5/30)|(30/20)
NOTE: New Benchmark.
