Friday October 12th


Friday October 12th

Warm up
4 rounds
5 pull ups
10 push ups
15 squats
Grab a bar
Clean Progressions
0-2 Minutes 10 Power position power clean
2-4 Minutes 8 Hang position power clean
4-6 Minutes 6 from the shin power clean
6-8 minutes 5 Full cleans

16 Minute running clock to find your max clean (power or squat)
Get your first weight loaded and we will start the clock. No dilly dallying.



21-15-9 reps for time of:
Ring dips

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.


The Power Clean
Kipping Ring Dip

Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:

Men: 75 lb.
Women: 55 lb.