This week’s benchmark is “Elizabeth”. Squat cleans and ring dips – two completely opposite movements, yet when combined, is a real gasser. To get you prepped for this WOD, we’re starting with banded cleans. Use 50% of your 1RM (from Monday) plus about 25% band tension. This type of strength work is great in that it teaches you to accelerate the bar against resistance. You’ll need to get under the bar quickly as the bands help out gravity :).
Banded Power Cleans – 8×3 @50% plus 25% band tension