Skill:
HS Walk
If you can’t do HS Walks, work Wall Runs
Video courtesy of 911 CrossFit. The concept behind wall runs is to get you used to rotating your hips the same way you would in a handstand walk. Get your body as close to the wall as possible, maintain a tight core, rotate your hips to the right, raise your left hand and touch your left shoulder. Quickly return the hand to the ground, move hips back to the middle, then rotate to the left ans begin to raise the right hand off the ground.
Video courtesy of DogTown CrossFit. Once you have the wall run down, try moving to this next progression
WOD:
“Elizabeth”
21-15-9:
Clean (135/95)
Ring Dips
Post time to comments/www.logwod.com
Video courtesy of CrossFit HQ. The ladies Heats going through “Elizabeth” during part of the 2012 CrossFit Games. Start watching around the 7:30 minute mark and be amazed how quickly these ladies knock this WOD out!
Cash Out:
Pendlay Row (bent over row)
3 x 20 Reps – empty bar
Mash triceps – 2 minutes per side
CrossFit Team Offutt Tactical Fitness 
I always thought “clean” meant squat clean and that you had to specify “power” clean… No wonder it took me so much longer! (10:44) Oh well at least I got an awesome workout out of it!