Weightlifting AM
Split Press
5 sets x 5 reps @ 25 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Power Snatch below knee
5 sets x 1 rep @ 70% (60 kg)

Power Clean below knee
5 sets x 1 rep @ 70% (70 kg)


Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 2

Strict Press
2 sets x 10 reps @ bar + chains x 2

Banded Row
2 sets x 50 reps


Bracing
Cross Crunch
2 sets x 10 reps each
Flutter Kicks
2 sets x 30 reps