Successory
3 Sets
10 Heavy Alternating Single Arm Kettlebell Swing (5 each arm)
10 Barbell Back Rack Step Up
20 Heavy Kettlebell Side Bend (10 each side)
Muscle Clean + Strict Press + Close Grip Overhead Squat
3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5/10 RPE
3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
3 Position Power Clean (Floor, Above Knee, Mid Thigh) + Push Jerk
3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk
Split Jerk
Take 10 minutes or 5 singles to build to a heavy Split Jerk. Practice making bigger jumps.
-Then-
Take 80% of that 1 RM and hit for 3 singles.
*Score heavy single weight and 80% of that heavy single weight.