Add 5-10lbs to each set from last week’s sets of 8. If the athlete was not present for that workout, have them perform that instead.
8 Clean & Jerk, 115#/75#
4/2 Muscle-Ups (or 4/2 Banded Low Ring Muscle Ups, or 4 Ring Rows + Transition)
Clean & Jerk: Athlete should be able to complete each round in no more than 45 seconds.
MOD1: Scale load accordingly.
MOD2: Novice athletes may scale movement to dumbbell hang power clean + jerk.
Muscle-Up: Athlete should be able to complete each round in no more than 45 seconds.
MOD1: Scale repetitions accordingly.
1) Power Clean + Power Jerk + Jerk 6×1
Add 5-15lbs to last week’s top weight. If the athlete did not perform that workout, have them do that instead.