Thruster/push press/push jerk/split jerk complex
1-1-1-1-1-1-1 reps (Not For Time)
A THRUSTER followed by a PUSH PRESS followed by a PUSH JERK followed by a SPLIT JERK without dropping the bar is one rep.
Note: Spend time during the warm-up working on all 4 movements in the complex. Determine which movement is the most limiting and base loading off of that. Rest as needed between rounds.
Before beginning this workout, establish a goal weight for the final set of the complex. Work backward from your goal weight in 5-to-10-lb. increments to establish a starting point. Only increase the load if mechanics are sound. If technique deteriorates, reduce the load.