1) Every 1:30 x 7 sets: Clean High-pull + Hang Muscle Clean + 2 Push Press
Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as warm-up/skill work.
2) Every 1:30 x 7 sets: Clean + Hang Clean + Jerk
Continue to build loading from Part 1.
50 Shoulder-to-Overhead 75/55
50 Dumbbell Front Rack Lunges 35/25
4) Strict Pull-up: 10 minute EMOTM
Use assistance as needed. Pick reps you can maintain for all 10 sets.
5) Hollow Hold: Accumulate 3 minutes
Keep track of time and attempts to complete.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE