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.

Elizabeth

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

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.

Related:

• The Power Clean
• Kipping Ring Dip

Scaling
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:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

Double strength day. Short what at the end if you are craving that cardio.
Warm up
run 800m with your wall ball and a partner, switch when you want
40 Partner wall balls
Grab a bar for a quick thruster progression
0-2 Minutes 10 front squat
2-4 minutes 10 push press
4-6 Minutes 10 push jerk

Build to heavy heavy 3

Thruster 3-3-3-3-3-3-3 reps

Compare to 151224.

Related:

• The Thruster

Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Strength 2
Front squats, build to a heavy 1. this wont be your max after thrusters, but it will be close.
5,5,5,3,3,3,1,1

Conditioning- (optional)
4 Rounds
2 minutes on 1 minute off.. This is max effort for the two minutes of work
7 burpees
100m sprint..

Yes, pick your workout buddy and make this race!

Warm Up-
5 Rounds
1 minutes row
10 Push ups
10 Pull ups
15 Air squats
Grab a bar and quickly review sumo deadlift high pulls
0-2 Minutes 10 Sumo deadlift
2-4 Minutes 10 sumo deadlift plus shrug
4-6 Minutes Full sumo deadlift high pull
6-8 Minutes 10 push jerks
Strength
5 sets of 5 push Jerks From the rack. Build to your heaviest 5 possible,

Meet at the board, we will go through a few pull up progressions with you

wod Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

Post rounds completed to comments.

Related:
• CrossFit WOD 180402 Tips With Adrian Bozman
• The Kipping Pull-Up
• The Sumo Deadlift High Pull

Scaling
This workout will start fast and slow down as you fatigue, especially on the pull-ups. Reduce the reps and load so that you can complete each exercise unbroken during the early rounds.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
6 ring rows
6 sumo deadlift high pulls

Men: 45 lb.
Women: 35 lb.