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Wrapping up the week, we end with “Elizabeth”. Two different moves hitting the upper and lower body evenly so you’ll be nice and “fresh” for each round. Transitions need to be quick and breathing should be managed. Do this and you’ll most definitely PR this full body benchmark with ease.

Banded cleans helps you focus on opening your hips at the top and really pulling under the bar with speed. Perform each rep as a single rep and work your technique. You’ll see the results carry over in the WOD.


Banded Cleans – 8×3 @50% of 1RM every 1:00


Cleans (135/95)
Ring Dips

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