For quality practice (NOT time)

10 to 1 Hang power cleans
1 to 10 Push jerks
– Rest as needed between rounds* –

• Each “round” must be unbroken (e.g. 10 Hang power cleans + 1 push jerk, 9 HPCln + 2 PJ….1 HPCln + 10 PJ) = you will move directly from the last rep of hang power cleans to the 1st push jerk.

Option (rep scheme). You can reduce the volume by starting from/moving up to 9 or 8 repetitions instead of 10.
Intent. Improve your barbell cycling efficiency and stamina.

Weight. 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions.