1. Muscle Clean + Strict Press + Jerk Balance (3+3+3) x 3
*On the muscle clean, focus on pulling your elbows around HARD and FAST. On the press, focus on moving your face out of the way and practicing good bar path. On the jerk balance, focus on stepping the front foot through WITHOUT letting your weight fall too far forward on the front leg.
2. Clean Pull+ Clean from above the knee (launch) + Clean: (1+1+1) x 3 working sets
3. Push Jerk+ Behind the Neck Jerk + Jerk: (1+1+1) x 4 working sets. Go off of how your push jerk looks and feels.
4. 2” deficit Clean Deadlifts: 4×4
5. 3 sets:
Weighted Sit ups x 25
Face Down Chinese Planks x 60-75 sec hold