Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.

Stimulus wise, we are looking for a barbell loading that we could squat clean for 12+ repetitions unbroken, when fresh.

"Elizabeth" is an original CrossFit.com "girl". Of all girls, one of the most challenging on the barbell. With our focus in Sled Dog being barbell cycling, Elizabeth is a potent start to our week.

Although the ring dips are a large portion of this workout, and must be paced so as to not hit the wall early, it is the squat cleans we are after today. Here's the met-con, the grind, and every reason why this workout is what it is.

Pacing these squat cleans from the onset is a must. It is tempting to lean into a big set early, but reminding ourselves of the total, we are after 45 squat cleans today. And a touch and go set of 10 is impressive to start, but not if we are reduced to slower singles on the following round of 15's. If we are aiming for sets, let's choose a number we are very confident we could cycle in the final round of 9's. We may need to move to singles there for speed, but if we wanted, we could hang on for it. Whether that's 3's, 5's, or beyond, consistency is king here with the higher rep count of the workout.

On these dips, we are looking for a level of difficulty that allows us to find 7-10 reps unbroken, when fresh. We may opt for smaller sets in the workout, but this is not the heart and soul of our effort today.