Strength: Squat Clean + Split Jerk – 5 sets x 1 rep at 90% of 1 rep max
Wod: 20 min EMOM
- Even – Squat Clean 6 at 65-75% ( touch and go from floor )
- Odd – 4-8 Kipping Handstand Push Ups
Scaled HSPU – DB Clean & Jerk or (Press) or strict Push Ups
Optional Extra training:
- 1 and 1/4 Front squats (full depth) 3 x 4 reps
- Ring kipping muscle ups 3 x 5-15 (stop 1-2 reps short of failure)
- Barbell Power Jerk (No Split Jerk) 3 x 10 reps (reps should be fast and technically sound – no resting barbell on the shoulders between reps)