1. Strict Press in Split Position: 5×3. Work to a challenging set of three. keep the weight on your hips and try not to extend the legs too much when you’re pressing.
2. Jerk+ Behind the Neck Jerk: (1+2) x 2, (1+1)x 4. Work up in weight each set.
3. Clean Pull+ Clean + Pause Jerk (1+1+1) x 5 sets. Work up in weight each set. On the clean pull, really emphasize jumping hard, even if that means you leave the ground more than you think you should. A Pause jerk is pausing in the split position for 3 seconds.
4. Clean Deadlift at 2” deficit + Shrugs (3+3)x 4. Try and go a little heavier than last week.
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 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.