Weightlifting: Push Jerk 3,3,3
When you have maxed out your push jerk, move onto the split.
Split Jerk 3,2,1
Overhead Squat 5x3 @80% of 1 rep max Snatch or if you have it off of your 1 rep OHS. (NO BASE)
3 sets each of
8-12 reps Ring Push ups
15-30 second holds L-Sits
10-15 reps hip and back extensions
Post ALL loads of Jerks and Split jerks to the whiteboard. Also post squat weight.
Post 1 rep max for split in the Zen.