2 Rep Max Paused Jerk (2 second dip, 2 second receiving position)

Weightlifting!!!
Warm-Up
Split jerk review
Every 2:30 Minutes for 5 Rounds
2 Pause Jerks (2 count in dip, 2 count in receiving) @ 90% of 2RM

3 Rep max Push Press
1xME @ 90%
1xME @ 85%
1xME @ 80%

Finisher
in as few sets as possible:
50 Strict Chin-ups (use a band(s) if need be)


WLC

Warm-Up

10 Minutes to find...
3 Rep Max Seated Box Jump
then...

Every 2 Minutes
Back Squat
2x5 @ 65%
3x5 @ 70%
Front Squat
4x5 @ 60%

Finisher
4x15 back extension