WEIGHTLIFTING PROGRAM:
1. clean speed pulls: keep chest up and straight: 80%x3x3
2. clean and jerk: 50%x1+1×5 on the minute
3.back extensions using bar: 3 x 5 easy weight.
4. sit ups x 50
1. clean speed pulls: keep chest up and straight: 80%x3x3
2. clean and jerk: 50%x1+1×5 on the minute
3.back extensions using bar: 3 x 5 easy weight.
4. sit ups x 50