To start our day off, we will be doing a 5×3 TNG Power Clean where we want to overload the weight from what we will be doing in the workout. As for the workout, today we have a benchmark with “Eliza-Plus.” With a descending rep count, we will be doing a couplet of Power Cleans and ring dips or HR Push-Ups. The weight on the barbell would be something that you could do 7-10+ reps of when fresh. You will have your choice between Ring Dips or Hand Release Push-ups. You will want to be careful to not go to complete failure in the ring dips or HR push-ups. Stop a few reps short and shake out your arms, then get back to it. We will have a 15:00 cap on the workout today. Should be fun!

STRENGTH

5×3 Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

NCFIT BENCHMARK WORKOUT

“ELIZA-PLUS” 

FOR TIME 

27-21-15-9 Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

OPTIONAL FINISHER

3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)