1/ Power Clean 2/ Split Jerk
Set a timer and perform these as a ladder: do nine cleans and one jerk. After 90secs, do eight cleans and two jerks. Stop when you hit one clean and nine jerks.
9, 8, 7 reps down to 1
With feet hip-width, hands slightly wider, hook-grip the bar (A) and drive up. As it clears your hips, snap them explosively and dip to catch the weight (B). Stand tall, then lower.
(1, 2, 3 reps up to 9)
From a rack position (A), dip slightly and explosively push the barbell up while splitting your legs to land in a high lunge, arms straight (B). Step your legs back in and lower the bar.