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
