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