Primer aka warm up
3-4x
2 hang high pull
2 hang muscle clean
2 hang power clean
2 front squat
2 split jerk/ push jerk
Oly
EMOM C&J Benchmark
Part 1
1 Power Clean and Jerk E60sec x 10 sets - start from a moderate load and build to a max for a single rep
by your 10th set
rest 5mins after your final minute
Then
Full Clean Benchmark
Beginning at minute 15
20 reps for time @ 85% of your best single from today
*10min Time Cap
Finisher
Push/Pull Grind
5 Min AMRAP
Renegade Rows*
For 5 minutes straight accumulate the max number of renegade rows possible. *1 Full repetition is
considered all of the following:
Push Up
Row Right
Push Up
Row Left
Choose a weight that doesn’t pull on your shoulder
*tip press through opposite hand