WU: Clean technique work
With an empty bar:
5 Hang power cleans
5 Hang cleans
A. Strength: Front Squat (Squat cycle: week 9) (20 minutes)
Establish a new 1RM. Aim to beat 11/11's 1RM by at least 5#
Cap: 12 minutes
"Elizabeth" is a benchmark or "Girl" workout. If you Rx this workout and get one of the top 5 scores (male/female) you will be immortalized on our leader board. If you plan on trying to get on the leader board your score must be verified by a coach or another athlete.
Extra Credit: Do the W.O.W.
Followed by 10 minutes of easy monostructural work (row, bike, jump rope, jog...)
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