8/2/2019

Workout
“Elizabeth”
21-15-9
Squat cleans (135/95)
Dips

^12 min time cap

Skill work
GOAT Work
EMOM x 12
Even min – Gymnastics movement
Odd min – Weighted movement

**Easy day, right? Knock out a benchmark Girl WOD, then follow it up with some skill work. Easy, peasy.

A little kink in the chain today as we’re going full squat clean. I believe in the past we gave the option of power or squat, but we’re holding the standard across all classes and making it squat. Hit some power cleans earlier this week, and did some heavy squats Wednesday, so.. like I said.. easy peasy. Video link for dips shows them done as strict, but they can be kipped as well. Still working on dips? Let’s grab a band or do toe assisted dips, or dips on a box. Keeping in mind that we want this to be a challenging workout If you’re having to scale either movement – cleans or dips – you’ll still hitting full ROM (range of motion) and not just going through the motions to get done as quickly as possible.

Afterwards, you’ve have some time to work on some skill work. This isn’t the time to find your deadlift 1RM. This is for things you need work on, such as single DB overhead squats, rope climbs, toes to bar, double unders, etc. Work for about 20-40 seconds, the rest the remaining time before moving on to the next movement in the next minute. Try to avoid going to failure on each movement or turning this into a 12 min AMRAP.

Daily Read
Get some sleep* – Fast Company
*Mostly me talking to me

Compare to 11/27/18