Strict Press – One set at 97.5% – 1 to 4 reps. You can use this number of rep to get a ballpark estimate of a possible 1RM next week by filling in your data here.
3 minutes – Max strict Muscle-ups
1 minute rest
Warm-up to a moderate Snatch High Pull + Muscle Snatch + Snatch Balance (pause is int he receiving position), then begin snatch off the blocks
Full snatch off blocks above the knee:
Every 30s for 10 minutes, perform 1 snatch at 60-70%. Looking for speed and precision here, no slop. Focus on getting the legs to do the work and pulling yourself hard underneath the bar.
Power clean and jerk:
EMOM for 12 minutes, perform 1 power clean and jerk at 70-80%.