Strength:
Strict Press
All sets are based on hyptetic 1 rep max
11 Sets, every 2 Min
10x 50%
7x 70%
3x 80%
2x 85%
1x 90%
3x 85%
2x 90%
1x 95%
3x 90%
2x 95%
1x 100%
Skill:
Clean&Jerk Complex
Power Clean
– 3 Sec Dip Hold
– Split Jerk 3 Sec Rec. Pos. Hold
– Split Jerk
3 Sets, EMOM
5 Sets, every 90 Sec, increase weight
3 Sets, every 90 Sec, 1x C&J ahap
WOD:
21 – 15 – 9
Push Press (45/30kg)
Burpee over bar