1. 2 position cleans+jerk: 1st rep from floor, 2nd rep from hang, 3rd rep jerk the weight. punch hard…work on footwork fast hands and fast feet!! :work up to (70%x1+1+1, 75%x1+1+1, 80%x1+1+1)3
3. clean speed pulls: (chest upright) 80%x3, 85%x3, 90%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.