1. Tall Jerk + Strict Press in Split Position: 3x(3+3).
2. Behind the Neck Jerk: 3,2,2,1,1. Work up to a medium heavy load.
3. Clean+ Push Jerk: (2+2)x2, (1+1) x 3
4. Clean Pull: 3×3
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 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.