2 Sets, For Quality
1:00 minute Cardio Choice
10 Deep Lunge Mountain Climbers
10 Kettlebell Taters
:30 second KB Dead-Bug
10 Alternating Bird-Dog w/ Pause at Extension

Weightlifting
Deadlift
Every 3:00 minutes, 5 Sets
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
1 x 2 @ 90%
Percentage is based on your 1-rep max Deadlift

Wod
Squat Clean “Elizabeth”
“Elizabeth”
For Time:
21-15-9
Squat Cleans 135/95lb, (61/43kg)
Ring Dips

Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Complete the workout in sub 10:00 minutes
Secondary Objective: Keep the Squat Clean reps to under 5 seconds per rep. This would
mean that we are completing the round of 21 reps in under 1:45. This will keep us
progressing and in the time domain we are looking for.