1. clean & jerk - 4x3 @60%
- technique only, do not go too heavy, unless you just feel the need
2. 2 KB clean & jerk (long cycle) - 10x5
- EMOTM (every minute on the minute)
- 5 reps every minute for 10 minutes
- practice technique, do not simply go thru shitty reps
3. muscle-up + support leg lift - 3x3
- 1 MU + 1 leg lift for 3 reps, rest and repeat
- perform appropriate MU variation
- technique only, do not go too heavy, unless you just feel the need
2. 2 KB clean & jerk (long cycle) - 10x5
- EMOTM (every minute on the minute)
- 5 reps every minute for 10 minutes
- practice technique, do not simply go thru shitty reps
3. muscle-up + support leg lift - 3x3
- 1 MU + 1 leg lift for 3 reps, rest and repeat
- perform appropriate MU variation