Muscle Clean + Strict Press+ Close Grip OHS + Squat Jerk (2+2+2+2) x 3
*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.
Pause Clean Deadlift to Mid Knee + Clean From the Floor+ Front Squat + Jerk x 5 working sets
Clean Pull: 3×5 @ 90% of best clean
Chin ups: 3×10
Weighted Hip Extensions: 3×10