200625 - “Elizabethan”


Warm up:
Cardio
MOB
Barbell Warm up
Complex Breakdown
 

Skill/Strength:
6x1+2+1 Power Clean + Push Jerks + Split Jerk
 

WOD:
Rx:
21, 15, 9 Hang Power Cleans (135/95)
9, 6, 3 Burpee Pull-ups
Scaled:
21, 15, 9 KB Swing
9, 6, 3 Burpee Jumping Pull-ups
Sport:
21, 15, 9 Hang Power Cleans (135/95)
9, 6, 3 Ring Muscle-ups
 

Mobility:
Wall Glute
Spine Roll

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