Ming Mong Monday's 1/5/23

Complete a burpee jump up to the bar and do a pull up that is 1 rep.

Adjust the barbell to just below shoulder height then load the desired weight onto the bar. Assume a slightly wider than shoulder width stance and place your hands at (or just outside of) shoulder width with a pronated grip on the bar. Step underneath the bar and unrack it while keeping the spine in a neutral position. Take two steps back, inhale, and then complete a normal front squat with the weight by simultaneously flexing the knees and hips together. Press your whole foot into the floor and extend the legs. As you return to the starting position, utilize your momentum from the front squat to propel the bar upward into a push press. Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back to your chest. Repeat for the desired number of repetitions.

Same as the clean and the power jerk but you can also split jerk.