Clean & Jerk
5 x 1 rep
1 set every 3 minutes. Set 1 should be about 80% of 1 rep max, increase each set if form is good.
10 minutes of SLIPS
L sit 30 sec, rest 30 sec. 2 rounds
Use an L sit variation that you can hold for 30 seconds
Plank hold 2 minutes, varied positions.
Front to back scale 1 minute each leg
Coach led glute and hip stretch.
For scaling and detailed description, see the Zen Planner app.