Clean + Jerk ? Daily Max then 3×2+1 (2 x Clean + 1 Jerk) @ 80%, 82.5%, 85%
Bench Press ? Daily 2RM; then 1×10 @ 50%
Double WOD:
10? AMRAP
60 bar-facing burpees
30 OH Squats (54/25kg)
10 Ring MUs (or 1:3 of Chest to Bar pull-ups + full ROM ring dips)
rest 5?
10? Power Clean Ladder
30 reps (34/20kg)
30 reps (42/34kg)
30 reps (75/45kg)
30 reps (95/54kg)