Opposing ladder for time:
15-12-9-6-3 Power Clean & Jerk 70/45kg
*Complete 30 Double-unders, 15 Clean & Jerk, then 60 Double-unders 12 Clean & Jerk, etc.
For those at home:
Double or triple repetitions to suit your abilities and the weight you have.
Double Dumbbell C & J, Single Dumbbell C&J or Kettlebell swings.
Eg. Rep scheme 45-36-27-18-9
Photo: Jesse achieving his Muscle-up in 21.3 (with only 20 seconds to achieve it). It was amazing to see how much heart he put into this final repetition.