Push Press

5-4-3-3-2

Increase weight to each set

3x3 @ 80%

power clean + split jerk 8x1 @ 75-85-%

1 power snatch + 1 snatch x 6 @ 75-85%

4x3 @ 85%

Max reps double unders in 3 minutes

A chipper workout, FT:

15 Squat Cleans, 60/40kg
30 Toes-to-bars
30 BJSD
15 Muscle-Ups
30 STOH, 20/14kg KB
30 Double Unders
15 Thrusters 40/30kg
30 Pull-ups
30 Burpees
100 m OH Walking Lunges with 20/15kg Bumper Plate

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Aux work: mobility

Power Cleans
3-3-3-3-3

work to find your heaviest 3 rep max
We will convert it to a single 1 rep max

Jerk Grip Overhead Squat, 4 x 3-5 reps, rest 90''
(= narrow grip,
the same as in the pressing movements, hands just outside your shoulders)

Aim for 5 reps.
Tempo: 2s down, 2s pause, 1s up, no pause

Seven time one rep!