- 2 position snatch: 1 from hang (launch) 1 from floor. Work up to (75%x1+1, 80%x1+1, 85%x1+1)2 waves.
- Snatch pulls: 100%x3, 105%x3x2 sets
- Snatch push press+snatch balance no dip +sotts press: 1+1+3 x 5 sets. You select the weight to be used.
- Good mornings: 3 x 10 reps. To a 45 degree angle. Explode upward on that last rep. you select the weight. Remember to hold down the bar on your back on the last rep when you explode.
- Sit ups using a 5 kg plate behind head 5 x 5. Have someone hold your feet down over a bench. Plate behind head….sit up with elbows to knees.