Warm up:
2 min machine
15 Full Squat Pass thrus
10 Pvc Pipe Sotts press
10/side Pin wheels
10/side Thoracic Spine extension
Banded 7s
5 downward dog to upward dog hold
Wrist prep
2RDS
3 Clean Deadlift
3 Hang Power Clean
3 Power Clean
BBG:
1 Set every 2 min x 6 sets
3 Deadlift
3 Hang Power Cleans
3 Shoulder to over head
Build to heavy
Metcon:
Elizabeth (13 min cap)
21-15-9
Squat Cleans (135/95)
Ring Dips
Scaled:
21-15-9
Squat Cleans (95/65)
21-15-9
Double Box Dips
or
30-20-10
Pushups
*RX ONLY IF YOU HAVE RING DIPS*
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