EMOM for 10 Minutes
Push Jerk + Split Jerk
Working from the floor, perform the Push Jerk+Split Jerk barbell complex every minute for 10 rounds. This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk. Work up to a light to moderate effort weight for the complex. Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk. The rest between each complex will fairly short so something in the 60-70% range of your 1RM push jerk would be a good starting point. You may also attempt to increase weight every round
3 Rounds for time
15 Hang Power Cleans 155/105 lbs
Workout notes: Spend some time reviewing the hang power clean and work up to the weight you will be using for the workout. Use a load that isn’t so heavy you will have to do single cleans the whole time but if you scale and go unbroken you may have gone a little too light.