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+1)x 3 @ 63% of best clean and jerk.
4. Snatch pull: 4×3 @ 80% of best snatch
5. Three Sets Of:
Weighted sit ups x 15
Side planks x 60 sec each side
1 arm dumbbell press while holding other arm overhead x 10 each arm.