Tempo Goblet Squats: 6 seconds down, 6 seconds up x 4 reps.
Banded Hip Circles x 10 each leg, counter clockwise and clockwise circles. Place band right above knees while on your hands and knees and complete hips circles.
Ring knee tuck into L sit x 5 reps
Strict Press: 5,5,4,4,3,3.
Push press: 8,6,4. Make these challenging.
2 POS clean (At the Knee, floor)+ jerk (2+ 1) x 5 working sets. Go from the top down on the below the knee. Make sure you don’t sit back too far on your heels on the eccentric!
Clean Pulls : 3x3 @ 105% of best clean.