1. 3 position cleans: 1st rep from floor, 2nd rep from hang, 3rd rep from high hang. just like monday with the snatch. :work up to (60%x1+1+1, 65%x1+1+1, 70%x1+1+1)3 3 waves….the high hang may require a tad bit of bend at the hips BUT…..only minimal and ONLY IF YOU HAVE TO!!!
2. rack jerks behind neck: 1, 1, 1, 1, 1, you select the weight but make it a challenge.
3. clean speed pulls: (chest upright) 75%x3, 80%x3, 85%x3. you can use straps. drive full foot, finish, pull body down…but keep a very straight chest when pulling down.
4. pull ups (strict) 25 total.
5. sit ups with a 5 kg plate behind head: have someone hold feet….curl up…do not arch up…touch elbows to bent knees. 50 total any way you can. if 5 kg is too hard, then reduce the weight.