Split Jerk, 3-3-3-3, 180 sec
A1. Press, AMRAP @ 95/65# x 3 sets, rest 90 sec
A2. L Pull-up, AMRAP x 3 sets, rest 90 sec
“Sometimes in Olympic weightlifting, an athlete will lift the bar to an appropriate height for the attainment of the movement, but the result is unsuccessful due to a lack of movement velocity.
It can happen that if strength levels rise and that speed levels diminish it causes the opposite result of what is expected. In other words, power and thus performance falls instead of rising even in conditions that involve a significant gain in strength.
For that reason, it is necessary that the analysis and correction of the movement be based on the speed of the bar and only then consider gains in strength. In the case where speed is maintained, any gain of strength will result in a gain in power performance” – Power and the Olympic Lifts, Charles Poliquin