WARM-UP

1-2 ROUNDS
6 Push-Up to Down Dog
6 Alt. Elbow Punches
6/6 Sciatic Nerve Flosses

into…

AMRAP x 6 MINUTES
6 Barbell Goodmornings
6 Alt. Deadbugs
6 Hang Muscle Cleans
6 Burpees over the Bar

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Deadlift

Deadlift for load:
#1: 3 reps

“POWER ELIZABETH (PERFORMANCE)”

FOR TIME
21-15-9
Power Cleans (135/95)
Ring Dips

(Score is Time)

KG BB: (60/42.5)

“POWER ELIZABETH (FITNESS)”

FOR TIME
21-15-9
Power Cleans (95/65)
Dips*

*Option for Box, Bench, or Rings.

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 5×5
Push Jerk*

*Keep weight Light-Mod. Practice a wider stance, roughly squat stance, and practice cycling the barbell.

(Score is Weight)

2.) EMOM x 8 MINUTES
3-5 Wall Facing Handstand Push-Ups*

*If unable to do this movements, complete Pike Push-Ups instead.

(No Measure)