Start at 75% of your 1RM Clean & Jerk. 3 second pause at the knee. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 120kg. Target a 5kg increase each week if your working sets are above 120kg.
2xME strict hspu into kipping hspu (scale using plates and an abmat)
5 rounds of each movement/ 10 total rounds
30 sec on 30 sec off (alternate between hang squat cleans & shoulder to overhead)