Strength

Jerks

Novice 3*5 push press
5*3 foot drills
Advanced 3*3 push press
5*2 jerk

workout

12min AMRAP
in pairs (one in one out)
1 length sandbag carry
6-10 sandbag over shoulder
1 length sandbag drag

core

3-4 sets
30 slow russian twists with plate
30 sec arch hold