Build up to a heavy clean and jerk quickly
Clean and jerk cluster (not squat clean thrusters) I want clusters
1 rep rest 10seconds, 1 rep rest 10seconds, 1 rep written 1.1.1.
so @ 92.5-95% of above perform 1.1.1 rest 2mins for 3 sets.
Back squat find a heavy set of 3 in only 3 attempts
3, 3, 3 (each set to be heavier than the previous OR stop if you hit a max)
4 sets each for time
10 muscle ups (x’s 2 chest to bar pull ups if no muscle ups)
10 KB snatch 24/16kg
10 ball slams 20/15kg
3 mins rest