Complete In The Following Order
A) On Toe Split Jerk in power rack, no recovery: 3×10 footwork only, minimal rest, since this is footwork on load just enough weight on the bar to keep the bar from moving while you perform footwork underneath it. YOU WILL NOT RECOVER FROM THE SPLIT.
B) Snatch Pull to explode + Snatch high pull + hang power snatch + hang snatch: 2+2+1+1 to ME + 3 sets @ 5-10kg less than ME
C) CS (Close Stance/Pulling Stance) BS: 3×10 @ 60% of clean max
D) Bench Press: 4×8
E) Tabata Hollow Rock/Arch Holds: 20 sec hollow hold, 10 sec rest, 20 sec arch hold, 10 sec rest x 8 sets