- barski snatch: 3 from hang (launch) NO STRAPS!! WORK up to (70%x3, 75%x3, 80%x3)2
- Snatch high pulls: (elbows high and outside) use legs hard! !85%x3, 90%x3x2 sets
- Snatch push press+ ohs+ snatch balance +sotts press: 1+1+1+2 x 5 sets. You select the weight to be used.
- Good mornings: 3 x 10 reps. To a 45 degree angle. Explode upward on that last rep. you select the weight. Remember to hold down the bar on your back on the last rep when you explode.
- Sit ups using a 5 kg plate behind head 5 x 5. Have someone hold your feet down over a bench. Plate behind head….sit up with elbows to knees.