1. muscle snatch - 3x5
2. clean & jerk - 4x3
3. overhead squat - 3x5
4. 2 kb clean & jerk - 30/30 for 10 minutes
-30 sec work, 30 sec rest for 10 minutes, try to maintain a solid cadence
5. 3 muscle-ups + 3 pull ups + 3 ice cream makers - x3-5 sets
2. clean & jerk - 4x3
3. overhead squat - 3x5
4. 2 kb clean & jerk - 30/30 for 10 minutes
-30 sec work, 30 sec rest for 10 minutes, try to maintain a solid cadence
5. 3 muscle-ups + 3 pull ups + 3 ice cream makers - x3-5 sets