Skill: 10 minutes Muscle Up work.
6 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
Start at 50% of your 1RM Clean, and work up from there.
3 Position Clean; 1 – High Hang (aka “Pockets), 2 – Above Knee, 3 – The Floor.
After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set.