- front squat: 3, 2, 1, 1, 1, 1, 1
- muscle snatch from floor+hang snatch+snatch: 1+1+1 x 5 work sets, these 5 do not include warm up sets. work on speed of the pull driving feet, legs thru the ground. i am more interested in technique here than the amount of weight one uses.
- rack jerks behind the neck: 5 singles going up to a heavy lift. be careful bringing bar down on back….or one can just drop the weight then re-rack it…..if you have jerk blocks use them.
- clean deadlift +shrug and hold: 4 sets x 1+1 rep. go heavy. clean deadlift the bar to the high hang (pause) then drive up into a shrug and try to hold the bar in the FINISHED (HIGH CHEST) POSITION for 2-3 sec.
- ab work…..your choice.