Weightlifting

Zotts Press: 3×3 Snatch Balance: 3,2,1,1,1 Behind the Neck Jerk: 5×1 Snatch Deadlifts: 3×3 Russian Twists: 3×30. Slow and Controlled. Hip Extensions: 3×10

Hang Snatch + Power Snatch: (1+1) x 3 Clean Pull + Clean (1+1) x 4. Back Squats: 3,2,1,3,2,1

Push Press: 3×5. Light and Perfect! Push Jerk: 3,2,1,1,1 Power Clean + Jerk (1+1)x2x 3 working sets. Clean Pulls: 3×3 3 Sets: Weighted Planks x 30 seconds KB Side Bends x 20 each side

Muscle Snatch: 3,3,2,2,1,1 SN PP + OHS (2+2) x 3 Snatch: 3×3, 3×2, 3×1. Work consistency and keep the weight where you can feel fast and snappy. Front Squat: 5,4,3,2,1

Zotts Press: 3×3 Snatch Balance: 3,3,2,2,2,1,1 Behind the Neck Jerk + Jerk: (1+1) x 5 working sets. DB Single Arm Waiter Walk Walking Lunge x 10 steps with right arm overhead and 10 steps with left arm overhead. Russian Twists: 3×30. Slow and Controlled