Snatch, Clean, Jerk alternating

Pause deadlift

4 x 4 pause deadlift

  • 1sec pause below knee
  • leave two reps in the tank
  • rest 3-4 min btw sets

pause deadlift on a riser
-stand on a 10 or 15kg plate

Push press

4 x 6 push press

  • leave one rep in the tank
  • rest 3 min btw sets