1. muscle snatch - x5-4-3-2-1
2. clean & jerk - 5x2 @ 65-70% of yesterdays rdl
3a. muscle-up - 4 x submax
3b. l-sit - 4 x submax time
- use an l-sit variation that allows at least 6 quality seconds
4a. 2 kb snatch - x10-8-6
4b. 2 kb clean & jerk - x10-8-6
4c. 2 kb power jump - x10-8-6
- complete as one giant set
- rest only after set is done
- for 4c., hold kb's by your side with straight arms, it helps to flex your triceps, then jump as high as possible and land soft and repeat as smoothly and athletically as possible
2. clean & jerk - 5x2 @ 65-70% of yesterdays rdl
3a. muscle-up - 4 x submax
3b. l-sit - 4 x submax time
- use an l-sit variation that allows at least 6 quality seconds
4a. 2 kb snatch - x10-8-6
4b. 2 kb clean & jerk - x10-8-6
4c. 2 kb power jump - x10-8-6
- complete as one giant set
- rest only after set is done
- for 4c., hold kb's by your side with straight arms, it helps to flex your triceps, then jump as high as possible and land soft and repeat as smoothly and athletically as possible