1. Muscle Clean + Tall Jerk+ Behind the Neck Strict Press in Jerk Stance: (3+3+3) x 3
In between sets:
Seated DB Z Press x 5 as heavy as possible (last week of these).
2. Clean Lift off to Mid Knee + Clean + Push Jerk+ Behind the Neck Jerk x 4 working sets. Increase in weight through the 4 sets.
3. Pause Dip+ Dip+ Jerk: (1+1+1) x 5
4. 2” Deficit Clean Deadlifts: 3×7 @ 95% of best clean
5. 3 sets:
Weighted Sit ups x 20
Weighted Plank on Box (weight hanging from hips)
Unbroken KB swings x 30. As heavy as possible