Muscle Clean + Strict Press+ Close Grip OHS+Squat Jerk (3+3+3+3) x 3 (Light technique/position work)
Pause Clean Deadlift to Mid Knee + Clean Pull From the Floor+ Clean + Jerk x 5 working sets
Clean Pull: 4×3 @ 100% of best clean
Pull ups with 2 second pause at the top: 3x 5-10reps
DB Hammer Curls into DB Strict Press into DB Tricep Curls x 10 at each position
Weighted Hip Extensions with 3 second pause at the top: 3×10
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