1. Front Squat+ Jerk (1+1) x 5. Stay light and just work on a fluid and smooth adjustment from the front squat into the jerk. Emphasis is on fluidity and footwork on the jerk, not on the front squat.
2. Power Clean+ Push Jerk (1+1) x 5. Work up to medium weight throughout the five sets. Keep them snappy!
3. Snatch Pull: 3×3 @ 90% of best snatch
4. Three Sets of:
Weighted sit upsx 20
Slow Weighted Russian Twists x 30 reps
Landmine rows x 10 each arm.