Elizabeth

Competition Class

Strength

10min EMOM

1 Power Clean (building)

Elizabeth21-15-9 Reps for Time:
Cleans 135/95
Ring Dips

SKILLS & DRILLS

3-5 rep of each of the following:
beat swing
beat swing w/ shoulder tap
kipping pull-up
kipping C2B pull-up
butterfly pull-up
butterfly c2b
*rest as needed between exercises
*goal is consistency as difficulty builds

10min EMOM
35sec ME C2B Pull-ups
25sec Rest

3 x 4min Rounds
3 min rest between rounds

30/20 Cal Row
30/20 Cal Assault Bike
75 Double Unders
AMRAP Burpees with remaining time

Learn the Fundamentals!!

Posted 5 months AGO

Eric Barber

Founder & Coach

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