5x2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top)
80kh
2. Jerk
Work up to a heavy Push Jerk + Split Jerk from Blocks
80kg
3. Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 8 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest
2. Jerk
Work up to a heavy Push Jerk + Split Jerk from Blocks
80kg
3. Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 8 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest
5x3
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