THURSDAY
| Strength
6 Sets for load: 1 Clean lift-off + 1 Power clean + 1 Hang squat clean *Perform a new set every 1:30
Today’s lifting should see beginner and intermediate lifters perfecting the mechanics of the three movements with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day.
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| WOD
Benchmark “Elizabeth” 21-15-9 Reps for time: Squat cleans 61/43kg Ring dips
Active: 15-12-9 Reps with 52/35kg Lifestyle: 15-12-9 Reps with 35/25kg and push-ups
Time cap: 12 minutes
The benchmark workout “Elizabeth” should see options that allow fast singles if not touch-and-go sets on the barbell and repeatable sets of 5+ on ring dips across all sets. Staying away from pressing failure and careful pacing of the barbell to keep the heart rate in-check are the keys to success today!
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