Warm-up
5 sets
1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk
* 1 Front Squat after every rep.
Build load over the five sets
A: Split Jerk
2x3 Reps @ 80% of Split Jerk
B: Push Jerk
2x3 Reps @ 80% of Push Jerk
C: Barbell Complex
Every 1 min for 7 mins:
7 Hang Squat Cleans + 1 Push Jerk,
6 Hang Squat Cleans + 2 Push Jerks,
5 Hang Squat Cleans + 3 Push Jerks,
4 Hang Squat Cleans + 4 Push Jerks,
3 Hang Squat Cleans + 5 Push Jerks,
2 Hang Squat Cleans + 6 Push Jerks,
1 Hang Squat Clean + 7 Push Jerks,
pick load -> all sets with the same weight!
D: Accessory
DB single Arm Row +
Hand Release Pushups
4 sets of 8 + 8
add weight to pushups if needed