Strength
A1 – 1 Hang squat clean + 2 jerks
2 x 2 – weight 1
2 x 2 – weight 2
2 x 2 – weight 3
2 x 2 – weight 4

*Complete each complex (1 HSC + 2 jerks) two times through. Rest a few minutes, then repeat it at the same weight. Continue this cycle for 4 rounds.


Strength 2
B1 – Hip Thrust
3 x 10

B2 – Barbell Ab Rollouts
3 x 10