Notice the open, explosive hips.  Excellent Marcus!!

Warm up: see board

Burgener Warm up together

Skill: Clean (SQUAT) 3×3

WOD:  “Elizabeth”


Cleans, 135# for guys, 95 # for girls

Ring Dips

scaling options:

adjust weight for cleans as needed.  approximately 60% of 1 rep max.

for dips,  use band, jumping dips or bar dips