SERVICE CUP 4 // Benchmark Workout
RX
AMRAP 10:
5 hang clean and jerks (36/52 kg)
10 back squats
15 toes-to-bars
Then,
On a 5:00 clock:
Find a 1-rep-max clean
INTERMEDIATE
AMRAP 10:
5 hang clean and jerks (60/85 lb)
10 back squats
15 hanging knee raises
Then,
On a 5:00 clock:
Find a 1-rep-max clean
BEGINNER
AMRAP 10:
5 hang clean and jerks (15/20 kg)
10 air squats
15 sit-ups
Then,
On a 5:00 clock:
Find a 1-rep-max clean
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