Jerk Dip + Jerk + Behind the neck Jerk dip + behind the neck jerk: (1+1+1+1) x 3 sets.
*in between sets perform DB Z Press x 10 reps.
Clean Pull + Clean + Front Squat + Clean + Jerk: (1+1+1+1+1) x 3 working sets.
Clean and jerk: 3 singles.
Clean Pull: 4×3. heavy but fast
GHD sit ups x 15
DB Bench x 15
KB Windmill x 5/ side