Week 1 / 20
Day 2
A) Press from Split: 3 sets of 3 as warmup slow and smooth
B) Hang Clean + Jerk at power pos: 50/5, 60/5, 65/5, 70/4, 75/4
C) Clean Pull to knee + Pull to Explode + Pull: 80/2+2+2, 85/2+2+2, 90/1+1+1×2 sets
D) 4 sets of 30 sec hollow hold + 30 sec arch hold, rest 2 min