Behind the neck pause jerk
– dip 2 seconds before jerking
6 reps @ 50% @43KG
6 reps @ 60% @51KG
4 reps @ 70% ( 3 sets ) @60KG
3 reps @ 80% ( 2 sets ) @70KG

Push press from rack
Work up to a heavy triple in 8-10 sets
slowly increments @66KG. 77KG Did 1 Only
( focus fast hips )

Hang snatch high pull
5×5 @ 80% @52KG

Hang muscles Snatches
3-5 reps technique work
10 minutes
BAR IN – HIPS UP

Handstand Hold
15 seconds
Ring dip hold
15 seconds
4 sets
No rest in between sets

GHD back extension
2×15
3×10 weighted @10KG