1. Jerk Balance+ Behind the neck push press in jerk split stance: (3+3) x 3
(On the jerk balance, have the barbell in the front rack position and feet in half split position. The focus is on getting the front foot out WITHOUT your momentum going forward! Keep your weight centered on your hips rather than heavy on the front leg).
2. Pause Dip+ Dip+ Jerk: (1+1+1) x 4. Work up in weight through the 4 sets but keep the focus on technique and positioning.
3. Power clean+ Clean+ Jerk (1+1+1) x 5 @ 74 % of best clean and jerk.
4. Snatch pull: 4×4 @ 85-90% of best snatch
5. Three Sets of:
Weighted sit upsx 20
Side planks x 60 sec each side.
DB Flies x 10