Skill: Double under (10min)

Elizabeth Benchmark WOD

21-15-9

Cleans @ 135lb
Ring Dips

Buyout: 100 CF pushups

Skill word: Handstand pushup (10min)

Buy in: 50 toes to bar or 100 K2E or 150 Ab mat situps

For time:

• 20 snatches #95
• 20 Overhead Squats #95
• 20 C&J #95
• 20 Burpees over the bar
• 20 thrusters #95

Strength: 5-5-3-3-2-2
Back Squat

3 RFT:
- 15 Front squats #185
- 12 toes to bar
- kettle bell swings #55

do something fun and full range of motion

WOD: Chalk Cindy: 10 Minute AMRAP
1: C&J (AHAP)
1 Round Of Cindy

2 exercises: double-unders and air squats

4 rounds for time of:

400m Run
50 Air Squats

1 Rep Squat Snatch Every 30 secs For 15 Minutes
(Pick a heavy weight)

75

–Then–

30 Reps For Time
Squat Clean/Jerk
(155/115)

115

Power Snatch

50x4x4

Snatch Pulls
71x3x4

Power Clean & Jerk
65x3x4

Clean & Jerk
3x1x90

Back Squat
70x5
90x5
110x5
120x5
130x3

Deadlift
120x1x5

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups