Bench Press, Clean, Ring Dips

January 7th Workout of the day: 

A) Bench Press 5-5-5 (50%,60%,70%) 

B) Cleans (Full or Power)Work up to a moderately heavy 3-rep set

and then,

"Heavy Elizabeth"

21-15-9

Cleans (185/115)

Ring Dips

or

“Elizabeth”

For time:

21-15-9

Squat Cleans (135/95)

Ring Dips

post time completed

Finisher Max Effort 500 meter row test

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