1. 2 position cleans: 1st rep from floor, 2nd rep from hang. just like monday with the snatch. :work up to (75%x1+1, 80%x1+1, 83%x1+1) 2 2 waves!!
2. power jerk+jerk: 5 sets x1+1`. you select the weight. work on the drive here…..i want a straight dip and a straight drive on both reps. make sure your chin gets out of the way.
3. clean pulls in segments: floor, below knee, hang, pockets, down position. reverse the reps in order. do not put bar on floor…take it down to 1″ above floor and repeat rep one more time. 8%x5, 85%x5x2, you can use straps. this is a tough sequence. if the weight is too light, go up….if its too heavy, lower the weight.
4. 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.