- clean and jerk: work up to 80%x1x5 sets.
- 3 position clean pulls: first rep from floor x 1 reps allowing elbows to come high and outside. 2nd rep is from hang x 1 rep allowing elbows to come high and outside. 3rd rep is from high hang x 1 allowing elbow coming high and outside. (USE OF STRAPS IS PERMITTED….DRIVE HARD WITH LEGS…LEADING WITH THE SHOULDERS WHILE KEEP PULLING ON BAR AS THE ELBOWS GO HIGH AND OUTSIDE.) x 3 sets
- back squat: 3, 2, 1, 1, 1, 1, 1
- mobility work:
- 30 sec. warm shower followed by 3 min cold as possible rinse.