WU/SKILL

3 x Snatch push press 3 x Overhead squat + 3 Snatch balance 

+

3-pos snatch (hips, on the knee, Floor)

• Moderate weights (max 75 % of 1rm)

”Power clean Elizabeth”

21-15-9 reps of:

• Power Clean 135/95 pounds
• Ring dips

TIPS FOR THE ELIZABETH WOD

• Break up the first round if needed, otherwise maintain an unbroken pace throughout entire workout.
• Pick your least efficient movement and focus on the mechanics. Make up time on your most efficient movement.

SCALES FOR THE ELIZABETH WOD

MOVEMENT SCALING

Clean

• Reduce weight so that you can perform efficiently for 15 reps unbroken

Ring Dips

• Banded Ring Dips
• Bar Dips
• Bench dip

WORKOUT SCALING

• Reduce reps to 15, 12, 9
• 10:00 time cap