WOD
[A] Elizabeth
21-15-9 reps for time of:
Cleans 62kg (42kg)
Ring dips

[COMPETITION TRAINING]
[B] For total distance:
Row sub 1:25 pace (1:35 pace)
rest 45 secs
Row sub 1:30 pace (1:40 pace)
rest 30 sec
Row sub 1:35 pace (1:45 pace)
rest 15 sec
Row sub 1:40 pace (1:50 pace)

You have 10 secs to get to the required pace, as soon as you drop below it the effort stops and the rest starts

[C] Deadlift
5-5-5

These are not touch and go. Rest at the bottom of each rep

Adam Clean_preview.jpeg