Take about 20 minutes to find a 2 rep max front squat out of the rack. Keep those elbows high and squat low to utilize the bounce. For “Elizabeth” we are doing the power clean version – this should be a fast workout (under 10 minutes ideally, but closer to 5-7) so choose an appropriate scale for the power cleans and ring dips. Ring dip scales include using a box, band, parallette push ups, or standard push ups.
Strength
Take 20 Minutes to Find a 2RM Front Squat
(compare to 11/30)
Conditioning
“Elizabeth”
21-15-9
Power Cleans, 135/95#
Ring dips
