- Barski cleans: (all from the hang positon) no straps are allowed. Do not put bar down. Work up to 75%x3x5 sets.
- Clean deadlifts: work up t 100%x3m 100%+5 kg x 3, 100%x3+10 kg. make sure your form is the same form you use when cleaning. Take bar to launch positon then straight to the high hang position. Return the bar to the floor the same same path you got it up.
- Rack jerks behind neck: work up to a heavy single.
- Good mornings: 3 x 10 reps to a 45 degree angle. Last rep needs to be explosive