Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean complex, EMOM 10 min – 1 Hang (from the knee) Power Clean + 1 Hang Clean + 1 Front Squat.

Performance: Increase weight each set to hit a maximal set. When you fail, back off 10% and finish the EMOM at that weight
Fitness: Same complex as performance, work to RPE of 7/8 focusing on form for every set and increasing weight when possible

Part 2 – Conditioning: “Power Elizabeth”

Performance: 21-15-9 reps for time of –

  • Power Cleans (135/95lb)
  • Ring Dips

Fitness: 21-15-9 reps for time of –

  • Power Cleans at RPE 7
  • Dips (banded ring dips, matador, or bench dips)

Is this a benchmark? No