1. Tall Jerk + Push Press in Split Position: 3x(3+3).
2. Squat Jerk or Push Jerk + Close Grip OHS or (if mobility does not allow) Push Press: 4×3. Move up in weight each set.
3. Clean+ Jerk: (2+2)x2, (1+1) x 2 sets.
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.