3 x max sets strict muscle ups/ kipping or
3 x max strict pull ups or
3 x max strict negativesthen
3 x max deficit push ups feet on box or
3 x max push ups or
3 x max deficit push ups hand on box*alternate with a parnter, take your time and your rest 2-3 min rest in between sets
Additional Work
REST
Barbell:
1. Clean + power jerk + split jerk complex
1.1 Find your daily max in the complex.
1.2 Do five additional sets at 90% but with two cleans. You are not allowed to drop the bar but have to take it down and reset in the starting position.
1.3 Do twenty clusters at 70% of the heaviest weight you managed in the complex.
