1. Muscle Clean + Tall Jerk + Press In Split (3+3+3) x 3
2. Behind the Neck Jerk: 2×3,2×2,2×1. Work up to a challenging single.
3. Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk + Jerk (1+1+1+!) x 5 sets. Work up to a medium weight. A Pause jerk is pausing in the split position for 3 seconds.
4. Clean Deadlift at 2” deficit: 3×5
5. 3 sets:
Weighted Sit ups x 25
L-Sit on rings or hanging from bar x 30 sec (accumulating is fine)
Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes