In 12min work up to a heavy weight for:
Clean + Front Squat + Push Jerk
12min EMOM
1. 6-10 P. Jerks @ go as heavy as possible, but you need to be able to do all of your reps unbroken and with good form for all sets!
2. 40sec. Echo Bike @ consistent pace (go rather slow if you have a hard time with the form of your P. Jerks)
- scale to 5-7 single arm DB-STOH on each side if your BB Front rack position is insufficient -
12 min to find 4 RM Push Jerk (TNG)
Then E2MOM x 5
4 PushJerks @85-90%
5 Sets of:
8 banded & weigthed Strict Press
60-90sec rest
3 x 15 sec Front Squat hold @bottom position @~45-50% of 1RM Front Squat
60-90sec rest
Build up to 80% of max clean and jerk in 5 min
Then every 90s for 3 sets do @ 80% (+)
1 hangclean
1 splitjerk
In 15 min build up to a 1RM backsquat (technical max)
1x ME C2B in 30s (Try to beat last weeks reps)
Then 7 sets of 40% with 15/30/45s rest
Or work on your butterfly technique for 10 min