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(5 min.) Review movements

Fully and Partially Loaded

DB Squat Clean as:
Front Squats – Hang Squat Clean – Full Squat Clean

Unloaded

Single leg hip raises – perform some regular (feet on ground), before moving to single leg.

(10 min.) Prep for the workout

5 DB squat cleans or single leg raises
4-5 Ring/object dips – easy version for the first round.
2 Rounds
* Use workout mods for the second round.

* Prep as needed for workout

(10-15 min.) Perform Workout

21-15-9
Single Leg Hip Raises (each side)
Elevated Feet Object Dip

Scoring

Time to complete the workout.

Strict Db Elizabeth

21-15-9
DB Squat Clean (50/35 lb.)
Elevated Feet Object Dip

Scoring

Time to complete the workout.

Strict Db Elizabeth

21-15-9
DB Squat Clean (50/35 lb.)
Strict Ring Dip

Scoring

Time to complete the workout.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.