Work up to 5x5 reps using 80-110% of 1RM Jerk.

Bend at the knees only just as you would for the jerk with a smooth and controlled tempo, and stand again with the same controlled tempo. This is not a quick, springy movement like the actual dip and drive of a jerk, but a controlled strength movement.

http://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/

5 x Every 1:30 @50-60% from todays heavy
3 Power Snatch + 3 Hang Power Snatch

Push press 4 rep max

Go Heavy in 6 Minutes.

Hip extension 3x12

EMOM 5

High Hang Squat Clean + Hang Squat Clean @ 50% HHSC

Bench Press

10 x 1 @ 85%+

Go Every 2:00

Strict Pull-Ups 5 Sets, every set to failure

5 x maximum reps. Go every 2:30

When fresh you must perform at least 7 unbroken, if cannot use band.

3 Rounds For Time :

21/15 Calories ( Row or Bike )
15 Deadlift 100/70kg
9 Bar Muscle Ups

TC 12

12 rounds with a partner:
9/12-cal row
10 burpees
8 double-DB power cleans (15/22.5 kg)

– Partners alternate rounds for 6 rounds each.
Goal & Intensity
-Go hard each round, recover while your partner works, and finish every round in under 2 minutes.
-Each effort feels like a short sprint, but the pace stays consistent across 6 rounds.
-Hit the rower aggressively from the first pull – it gives you “free” calories right away.
RPE: 8–9 → push hard during rounds, recover during partner’s turn.
Why: This workout builds the ability to go all-out in short bursts while improving both conditioning and strength endurance.