Power Clean & Jerk – Take 15-20 minutes to practice singles of the movement and move up if things are feeling good. This is a time to feel the weight that you might work up to in the workout.
AMRAP, in 15 minutes, of:
15/12 Calorie Row, Ski or Bike
5 Power Clean and Jerks (135/95)
15 Pull-Ups or 5 Ring Muscle-Ups
Option 1: Increase the Power Clean & Jerk reps by 2 reps every round.
Option 2: Increase the Power Clean & Jerk weight by 20/10 pounds every round (Example: 135,155,175,etc…)