A) E2MOM x 16 min (8 sets):

– 3 push press + 2 push jerk + 1 split jerk

(pause for 2-3 seconds in the split jerk receiving position before recovering)

*Build over the course of the 8 sets off the rack.

 

B) For time:

– 10 power cleans (155/105, 135/95, 115/75, 95/55)

– 100 double-unders

– 8 power cleans

– 80 double-unders

– 6 power cleans

– 60 double-unders

– 4 power cleans

– 40 double-unders

– 2 power cleans

– 20 double-unders

 

C) Four sets for efficiency:

– Single-Arm DB Bench Press x 8-10 reps @ 2011

– R30S

– ring rows x 10-15 reps @ 2111

– R30S