Weightlifting:
Split jerk 5 x 2 @80-85%
Overhead squat 3 x 3 @ 80-85%
5 sets of Push ups @ 35%
Conditioning:
GHD sit ups or Bumper raises 3×10
Hip and Back extension 3×10
Scales 3×3 (3 sets of 3 times forward and back right and left leg)
Post loads to the Zen.