1. snatch: bar, bar, select a light weight. perform 1 single every minute for 5 min. add weight–repeat for 5 min. add weight repeat for 5 min. perform 3 more singles taking 2 min rest and go up how you feel.
2. clean and jerk: same as snatch.
3. jumping squats: OMG!!! bar only on back….squat below parallel….jump 1mm off the ground and go straight to squat….repeat for 1 min. try to get 60 reps!!!