Skill

12 minutes to establish a 1RM Clean & Jerk.

Strength
1X20 High Bar Back Squat

Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.

2 Muscle-Ups
10 Clean & Jerks 70Kg/45Kg
4 Muscle-Ups
8 Clean & Jerks
6 Muscle-Ups
6 Clean & Jerks
8 Muscle-Ups
4 Clean & Jerks
10 Muscle-Ups
2 Clean & Jerks

*Notes: Power Cleans & Push Jerks are acceptable. Semi push jerky pressed out overhead lifts are not.