Prep: Muscle Snatch – 5, 4, 3 (ascending weights)

1.) Snatch – 1RM

2.) Clean & Jerk – 1 RM

3.) Pause Front Squat + Front Squat: 1r + 1r x 5s @ 75%

4.) Snatch Lift to Knee: 3r @ 115%, 3r x 2s @ 120%

Accessory:
-Weighted Back Extension – 3×10
-Hanging Leg Raise – 4 x max (30 reps minimum)
-Sit-Up – 3 x max