Weightlifter Zach Krych does the CrossFit workout “Grace”, which is: Clean and Jerk 135 lbs 30 reps for time He performs it with 303 lbs (137.4 kg) in 18:04. Ouch. Edit: Spencer Moorman also tried this thing. 13 minutes 40 seconds.
Goeff has another full body gymnastics workout for you to try. A nice mix of bodyweight and free weights exercises. Some of which you could integrate as assistance exercise after your main lifts. 2 x 12 body weight rows (parallel bars)2 x 8 body weight rows (vertical leg technique)2 x 8 hip height jump-overs3 x 3 [...]
Try Joe DeFranco’s 3-Way “Shoulder Shocker” Perform: 2-3 sets, 8-12 per movement, no rest between exercises Seated Plate Raise using a 25 or 45-pound weight plate Seated Lateral Raise with light dumbbells – 20 to 25 pounds Seated Dumbbell Cuban Press, strict form (shrug, upright row, an external rotation, shoulder press. And to balance all that anterior [...]