S/S/S:

Front Squat w/ 3 Sec Pause

3X5

Increase weight ea set

WOD:

“Elizabeth”

21-15-9

Power Clean (135/95)

Ring Dip

Benchmark Day!  Speed is your friend today, but don’t lose form.  That said, Kipping Ring Dips may be your friend today…

Video courtesy of Rogue Fitness

Scaling Options:

Power Cleans – Shoot for 70% of 1RM

Ring Dips – stationary/ box dip

X-tra:

Door stretch x 2 min per

Tricep mash x 3 min per