1. clean+pp: 1+1 no more than 4 sets. work up to a heavy single.
2. clean+pj: 1+1 no more than 4 sets. work up to a heavy single
3. clean+jerk: 1+1 ,no more than 3 sets. work up to a heavier single than the pj!!
4. clean deadlifts: same as clean….set up to mid thigh to high hang….in that order with perfect technique. i believe this is a critical exercise….not a traditional deadlift but a clean deadlift. work up to 95%x3, 100%x3, 100%+5 kg x 3.
4. ab mat sit ups x 25 +25 toes to bar x 3 rounds.