Muscle Clean +Tall Clean + Squat Jerk + Sots Press (3+3+3+3) x 3
*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.
Clean Pull + Panda Pull + Clean + Jerk x 5 working sets
Clean Deadlift: 4×3 @ 100% of best clean
Chin ups: 3×10
Barbell Curls x 10
Weighted Hip Extensions: 3×10