"Elizabeth" + Skill/ Strength Ladders

EQUIP: Box (20”), Pull-Up Bar, Bar (135/95 + multiple loads capability), Rings, Plate + Wall

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 Wall-Facing Squat

*5 ea. w/ light bar: Sots, Snatch Balance, Hang Power Snatch, OHS

*4 ea. w/ light bar: OH Step-Up, FR Step-Up, BR Step-Up

-demo/ attempt/ find appropriate mod for Handstand Step-Up

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Part I: “Elizabeth”

21-15-9 x 

Power Clean (135/95)

Ring Dip

(15 min. cap)

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Part II: (45:00 cap)

A)

10-8-6 ea. x

OH Step-Up (20”) (c: 65/45, p: 55/35, f: 45/15) (mod: OH Plate Step-Up (45/25))

Bulgarian Split Squat (20”) (c: 95/65, p: 75/55, f: 65/35)

Handstand Step-Up to plate (45/25) (mod: Plank/ Decline Pike Plank Step-Up to plate)

Back Rack Step-Up (20”) (c: 135/95, p: 115/75, f: 85/55)

B)

15-10-5 x

Sots Press (c: 65/45, p: 55/35, f: 45/15)

Snatch Balance (c: 95/65, p: 75/55, f: 65/35)

Hang Power Snatch (c: 115/75, p: 95/65, f: 75/45)

OHS (c: 135/95, p: 115/75, f: 85/55)

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FINISHER (optional):

30-20-10 x 

GHD Sit-Up

Knees-2-Elbows

V-Up

Windshield Wiper