5 rds for time:

5 Power Cleans@135/95

10 Front Squats

5 Jerks

20 Pull-ups

rest 90 seconds

For Quality:

4 Sets

6 / side Quadruped T-Spine Reach

:45 / side Half Kneeling Hip Flexor w/ Reach

:45 Childs Pose w/ Side Bend

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

5 rds for time:

5 Power Cleans@135/95

10 Front Squats

5 Jerks

20 Pull-ups

rest 90 seconds

For Quality:

4 Sets

6 / side Quadruped T-Spine Reach

:45 / side Half Kneeling Hip Flexor w/ Reach

:45 Childs Pose w/ Side Bend

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

18MIN AMRAP:

12/10 Cal Row

12 Box Jump overs@24/20

12 Hang Alt Dumbbell Snatches@50/35

12 Lateral Burpee over Dumbbell

General Prep

2:00 Cardio Choice

-

2 Sets:

10 Cossack Squats

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

20 Alternating Plank Shoulder Taps

Specific Prep

2 Sets: Empty, Then Light Loads

3 Clean Lift Off

3 Power Clean

3 Push Press

3 Front Squat

3 Thruster

Barbell Primer

Power Clean + 2 Thrusters

Rest 10 sec

Squat Clean Thruster + Thruster

Building to starting loads

3 Sets:

10 Bench Press (Empty Bar)

8 Bench Press @ 40%

6 Bench Press @ 50%

10 Renegade Rows, building over 3 sets to working loads

Rest as needed between sets.

Use this to confirm Bench Press load and Renegade Row dumbbell selection before "Push It" begins.

Every 3:00 x 5 Sets:

10 Bench Press

20 Renegade Row

Bench Press: 60% of 1RM Bench Press

Renegade Row: 2 x 50/35lb, 22.5/15kg

Level 2:

Every 3:00 x 5 Sets:

10 Bench Press

20 Renegade Row

Bench Press: 60% of 1RM

Renegade Row: 2 x 35/25lb, 15/12kg

Level 1:

Every 3:00 x 5 Sets:

10 Bench Press

16 Renegade Row

Bench Press: Load that allows all 10 reps unbroken with quality mechanics

Renegade Row: Load that allows continuous, controlled reps with square hips across all 5 sets

Masters 55+:

Every 3:00 x 5 Sets:

10 Bench Press

16 Renegade Row

Bench Press: 60% of 1RM

Renegade Row: 2 x 35/25lb, 15/12kg

Competitor:

Every 3:00 x 5 Sets:

10 Bench Press

20 Renegade Row

Bench Press: 60-65% of 1RM

Renegade Row: 2 x 50/35lb, 22.5/15kg

Hotel Gym / Travel:

Every 3:00 x 5 Sets:

10 Dumbbell Bench Press

20 Renegade Row

Dumbbells: Challenging load across all sets

For Completion:

3 Sets

6/6 [Single Arm Banded Chest Fly[(Single Arm Banded Chest Fly), Slow & Controlled

6/6 Banded Archer from Squat

w/ 2s Hold

8/8 Internal Rotation Leg Lift

12/12 Banded Terminal Knee Extensions

For Quality:

4 Sets:

10/10 Side Lying Dumbbell External Rotations

10-12 Dumbbell Hammer Curls

:15/:15 Calf Raise Iso Push with Single Leg Lift