1:30 Cardio Choice
Then Into…
2 SETS
8 PVC Pass Throughs
8 Ring Rows
8 Empty Bar Romanian Deadlifts
8 Empty Bar Hang Muscle Cleans
16 Alt. Elbow Punches w/ Bar
STRENGTH/SKILL
ON A 10:00 CLOCK
Box Dip, Top of the Ring Hold, Ring Dip Skill
Freedom (Advanced) – Kipping Ring Dip (Cycling)
Independence (Intermediate) – Top of the Ring Hold (Slow negative)
Liberty (Beginner) – Box Dip (1-2 feet on the box)
“ELIZABETH”
FOR TIME
21-15-9
Power Clean (135/95)
Ring Dip
(Scored by Time)
(KG conv: 60/42.5)
-Rest until the 10:00 mark-
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
INDEPENDENCE (Intermediate)
FOR TIME
21-15-9
Power Clean (115/75)
Box Dips
(Scored by Time)
(KG conv: 52.5/35)
-Rest until the 10:00 mark-
LIBERTY (Beginner)
FOR TIME
21-15-9
Dumbbell Power Cleans (light)
Bar Push Ups
(Scored by Time)
-Rest until the 10:00 mark-