Monday, June 20th, 2016



1. pwr snatch+hang snatch+snatch: 1+1+1 x 6 sets. you select the weight!!! THE SNATCH IF FROM THE FLOOR.  ONE CAN RESET AFTER EACH REP, OR GO UNBROKEN.  ONE CAN ALSO USE STRAPS IF GOING UNBROKEN.

2. deadlift the bar properly to the hang position then: hang cln+clean+jerk: all for 1’s x 6 sets. you select the weight.  THE DEADLIFT IS USING THE PROPER SET UP IN THE CLEAN THEN LIFTING THE BAR TO THE HANG POSITION THE SAME AS ONE WOULD PULL FROM THE GROUND…..PAUSE AT THAT POSITION THEN LIFT.

3. back extensions: 10, 8, 6, 4

4. sit ups with a 5 lb weight or more behind head.  feet do not come off floor. (50 TOTAL REPS)

5. box jumps x 25 total.