Essentials:
A.
6 Sets
(Sets 1,3,5)
Hang From the Bar x 20 sec
PVC Banded Pull Downs x 6 reps
Ring Pull x 8 reps
(Sets 2,4,6)
Parallette Push Ups x 4 reps
Plank Push Ups x 6 reps
Dumbbell Side Plank Raise x 8 reps per arm
On the 2:30 min Marks

B.
Yearly Benchmark

‘Clean Machine 3.0’ (Scaled)
12 min:
Power Clean and Jerk x 6 reps 55/35
Box Step Up x 12 reps 24/20
Power Clean and Jerk x 6 reps 65/45
Box Step Up x 12 reps 24/20
Power Clean and Jerk x 6 reps 75/55
Box Step Up x 12 reps 24/20
AMRAP Remaining Time:
Power Clean and Jerk x 6 reps 95/65
Box Step Up x 12 reps 24/20

Fitness:
A.
6 Sets
(Sets 1,3,5)
Ring or Bar Muscle Up x 1-2 reps
Strict Pull Up x 2-4 reps
Chest to Bar Pull Up x 4-6 reps
(Sets 2,4,6)
Strict Handstand Push Up x 2-4 reps
Kipping Handstand Push Ups x 4-6 reps
Push Ups x 6-8 reps
On the 2:30 min Marks

B.
Yearly Benchmark

‘Clean Machine 3.0’
12 min:
Power Clean and Jerk x 6 reps @ 50%
Box Jump x 12 reps 24/20
Power Clean and Jerk x 6 reps @ 60%
Box Jump x 12 reps 24/20
Power Clean and Jerk x 6 reps @ 70%
Box Jump x 12 reps 24/20
AMRAP Remaining Time:
Power Clean and Jerk x 6 reps @ 80%
Box Jump x 12 reps 24/20

Performance:
A.
6 Sets
(Sets 1,3,5)
Strict Ring Muscle Up x 1-2 reps
Bar Muscle Up x 2-4 reps
Strict Pull Ups x 4-6 reps
(Sets 2,4,6)
Strict Handstand Push Up x 2-4 reps
Kipping Handstand Push Ups x 4-6 reps
Push Ups x 6-8 reps
On the 2:30 min Marks

B.
Yearly Benchmark

‘Clean Machine 3.0’
12 min:
Power Clean and Jerk x 6 reps @ 50%
Box Jump x 12 reps 24/20
Power Clean and Jerk x 6 reps @ 60%
Box Jump x 12 reps 24/20
Power Clean and Jerk x 6 reps @ 70%
Box Jump x 12 reps 24/20
AMRAP Remaining Time:
Power Clean and Jerk x 6 reps @ 80%
Box Jump x 12 reps 24/20