Thursday 08/06/26

Warm-Up — 3 rounds:

10 PVC good mornings

8 empty-bar Romanian deadlifts

6 hang muscle cleans

6 strict presses

8 front-rack elbow rotations

Then, 3 rounds:

3 deadlifts

3 hang power cleans

3 push presses

Round 1: empty bar

Round 2: light weight

Round 3: benchmark weight

Benchmark RX 95/65

Five Rounds for Time

5 deadlifts

5 hang power cleans

5 push presses

Standards

Deadlift finishes at full hip extension

Hang clean begins above the knee

Clean finishes in the front-rack position

Push press finishes with knees, hips, and elbows fully extended

Athletes may rest with the bar at the hang, front rack

Score Total time

Note whether sets were unbroken or divided

Compare transition efficiency with the original test

Optional Technique Work

After full recovery, 3 light sets: NOT FOR TIME

5 bent-over rows

5 strict presses

15 Wall Ball Shots

20-meter farmer carry