Friday, Nov 24th, 2017

1. Tall Jerk + behind the neck press in jerk split stance: (3+3)x3

2. Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so.

3. Power clean+Push Jerk+Jerk: (1+1+2)x 3 working sets

4. Snatch pull: 3×5 @ 95% of best snatch

5. Three Sets Of:

Weighted sit ups x 15

KB Side Bends x 20 each side

1 arm dumbbell press while holding other arm overhead x 10 each arm.