Benchmark: “1 RM Squat Clean & Split Jerk”

Jenn - Newest Toastie
Jenn – Newest Toastie

Run a loop
20 hip extensions
10 L pull ups or strict pull-ups
5 clean and jerks with an empty barbell working on hitting extension and then pulling under the bar fast in both the squat clean and jerk.

Work up to a 1 RM
Clean and Jerk
(Squat Clean and Split Jerk)

1 Mile Run for Time

3 Rounds Not for Time
10 Weighted Ring Dips
10 Weighted Hip Extensions