10/6/10 - CLEANS & "ELIZABETH"

1. Warm Up

- Foam Roll

- Jump Rope, 3 min

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Squat Clean, 3-3-3 reps

4. Work Capacity - "ELIZABETH" - 21-15-9 reps for time:
- Clean (135#)
- Ring Dips

5. Durability

- Turkish Get Up (Barbell), 1RM

- Hollow Rock, 3 min

6. Mobility

- Straight Leg Hip Flexion

- Split Hip Extension

- Floor Internal Rotation