Essentials
A.
6 sets
2 Power Clean + 2 Hang Power Clean above Knee + 4 Front Squats
Empty Bar or very light weight
On the 2:30
B.
Yearly Benchmark
‘Exposed’(Scaled 1)
For Time:
Push Up x 35 reps
Dumbbell Box Step Overs x 40 reps (50/35)(24/20)
Toes to Bar x 45 reps
Box Jump Overs x 40 reps 24/20
Overhead Squat x 35 reps 115/75
‘Exposed’(Scaled 2)
For Time:
Incline Push Up x 35 reps #7
Dumbbell Box Step Overs x 40 reps (35/20)(24/20)
Hanging Leg Raises x 45 reps
Box Jump Overs x 40 reps 24/20
Overhead Squat x 35 reps 75/55
‘Exposed’(Scaled 3)
For Time:
Incline Push Up x 35 reps #7
Box Step Overs x 40 reps (24/20)
Hanging Leg Raises x 45 reps
Box Step Overs x 40 reps 24/20
Overhead Squat x 35 reps 45/35
Fitness
A.
6 sets
Power Clean + Hang Power Clean above Knee + Hang Squat Clean above the Knee + Hang Squat Clean Below the Knee
Build to a heavy but technical sound final set
On the 2:30
B.
Yearly Benchmark
‘Exposed’
For Time:
Handstand Push Up x 35 reps
Dumbbell Box Step Over x 40 reps 50/35 24/20
Toes to Bar x 45 reps
Box JumpOver x 40 reps 24/20
Overhead Squat x 35 reps 115/75