Benchmark Day

WU

Junk Yard Dog

then

3 Rounds w/ bar or pvc
3 Down & Up
3 High Pulls
3 Hang Power Cleans
3 Full Cleans
3 Push Press/ Jerk
3 Split Jerk

Mobility 30 seconds per side
Pigeon
Couch
Calf
Rack
Overhead

WOD

20 Mins to work up to a 1RM Clean And Jerk
5-3–3-2-2-1-1-1
throw in some mobility while resting if you think it is a limiting factor!

then

“Grace”

30 Clean and Jerks for time.
135/95#

*Mod to 70% of 1RM if not going RX.

Foundational

5 min amrap
Sandbag Clean + Push Press

Challenge
Max Plank Hold

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