- back squat: 5 sets of 3 reps….working heavier each set until the last set which should be as heavy as you can go for 3 reps.
- front squat: 3 x 3 medium weight.
- snatch pp+ohs: 1+2 x 5 sets. sit in the bottom of ohs for 2-3 sec each rep. work up to a heavy ohs with the pause for the last set.
- 100 ab mat sit ups.
- 25 strict pull ups.