1. Muscle Clean + Behind the Neck Jerk Balance + Press In Split (3+3+3) x 3
2. Clean Lift Off to Below Knee + Pause Clean (pause in receive for 3 seconds) + Push Jerk+ Jerk (1+1+1+1) x 3 sets. Pick a medium light weight and hit for all 3 sets. This is a long complex, so our focus is on perfect positioning.. not load.
3. Clean and jerk: 4×1. Start at the weight you ended with on the complex and move up in weight each set.
4. Snatch Pull at 2” deficit: 5×3
5. 3 sets:
Weighted Sit ups x 25
Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)
Reverse Hypers x 15