1. 3 FRONT SQUAT + JERK: 3+1 X 6 SETS. No misses! Learn to come out of a front squat, adjust the barbell, jerking perfectly.
2. Power clean+clean: 1+1 X 5 sets. NO MISSES!
3. 3 POSITION PAUSE CLEAN PULLS: 1st pull (floor to mid thigh) pause 3 sec. 2nd pull to the down position (scoop) pause 2 seconds. 3rd pull (drive upward to the finish position–no pause.) 3 reps and 4 sets!!! Make sure each position is correct and weight on feet are balanced!
4. Good mornings: 4 X 5 sets. To a 45 degree angle. Pause there for 1001 count.
5. 100 ab reps. Choose the exercise or exercises. Do sit ups, toes to bar, barbell rollout.