3 Sets:
DB Hang Clean and Jerk x 10 (50/35)
DB Incline Face Down Arm Raises On bench x 10
KB Turkish Get Up x 5 each arm
Back Squat @ Tempo: 4×4 (3 Seconds down, 3 second hold in the bottom)
Back Squat: 1×20 as fast as possible. 50% of whatever weight you used above.
Snatch Balance + OHS: (3+1) x 2, (2+1) x 3.
Snatch + Clean + Snatch + Clean + Jerk (1+1+1+1+1) x 3 working sets.
Snatch + Clean + Jerk+ Snatch: (1+1+1+1) x 2 working sets.
*increase the weight as you move through the 5 sets above.
3 sets:
Chin Up + Knee Raise at top of Chin Up x (1+1) x 10
Ring Dip x 5-10. 5 if you’re not so proficient, 10 if you are.
Chinese Planks x 45 sec
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