Test for Progress

Conv or Sumo Deadlift- to 1RM.

5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1
Climbing. Rest as needed betw sets. Find & record a 1-rep max.

Conditioning, Short/Sprint

“Elizabeth”
For time,
   21-15-9 of:
   Power cleans
   Ring dips

PC: SC=50-60% of max, RX= 135/ 95, RX+= 155/105
RD: SC= assisted with legs, RX/ RX+= ring dips

Midline/ Balance Exercise

Midline: Accumulate 3:00 of face-up planks, on rings if able.

Balance: Accumulate 5 minutes of single-leg balance (2:30/leg). Consider yoga poses.