3 Position Clean + Jerk 6x”1″+1 (High Hang, Low Hang, Floor – all caught in full squat position)

3 x Barbell Complex – One exercise should be done directly after one another – adjust weight between exercises only if there is a big discrepancy in reps achieved. Each exercise should be taken to failure or 15 reps maximum (whichever occurs first)
Bicep Curl
Upright Row
Bent Over Row

Slow Core Series 1 x 8 (each side if applicable)
V-Up
Back Extension
L-Over
Back Ext w/ Twist
Chinnies