1. 3 pos snatch: high hang, mid thigh, floor……bar, bar, 30 kg, 30 kg, 30 kg. (between each set do 5 box jumps)
2. 3 pos cleans: same as above + on last rep from floor do a jerk. bar, bar, 30 kg, 40 kg, 40 kg.
we want speed and perfect technique.
3. 50 ab mat sit ups with a heavier weight behind head.