1. in the hole front squat: 65%x3x2, 70%x2x2, 75%x2x2, 80%x2x2…..on the last rep take 10 sec to get back in the hole. after each rep reset body under bar.
2. back squat: 70%x3x2
3. dumbell bench press palms facing each other. 3 x 10 you select the weight. (we use this exercise to strengthen the jerk)
4. 25 strict chin ups