LADDER 15'
5 squat cleans @50/35
5 burpees jumping over the barbell
5 pull ups

Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

"20 C&J (60/40)
30 T2B
20 OHS (40/30)"

DOUBLE-UNDERS

Practice Double-Unders for 10 minutes. If you have Double-Unders, work on Triple-Unders!

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30 Minutes Not for Rounds:
400m Run
30 Double-Unders
20 Hollow Rocks
10 Dumbbell Bench Press

Sub about a minute of Double-Under practice for dubs if you don’t have ’em. Or, scale up to 10 Triple Unders if you’re a jump rope ninja. The DB Bench Presses should be medium-heavy and feel like you could perform another 2-3 reps each set.

AMRAP 20 min:

5 x Pull up
10 x Push up
15 x Air squat

Hang power snatch 5-5-5-5-5 reps
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turkkilainen ylösnousu 1+1 max

RM Overhead Squat

Back squat 4x4 @ 82.5%