Hang Muscle Clean + Strict Press+ Close Grip OHS + Squat Jerk (3+3+3+3) x 3
*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.
Pause Clean Deadlift to Mid Knee + Clean Pull From the Floor+ Clean + Jerk x 5 working sets
Clean Pull: 4×4 @ 95% of best clean
Pull ups: 3×10
DB Hammer Curls x 10
Weighted Hip Extensions: 3×10