3 Position Clean + Split Jerk - find a heavy
Clean deadlift to hang position, pausing at each position.
(set up as a clean…lift off to hang position…pause 2 sec….then take bar to the “down” position pause 2 sec…back to hang pause 2 sec….take to floor. that is 1 rep and 1 set)
4 sets of 1 rep – medium to heavy load
Z Press 3x10