- muscle snatch from floor: max for the day.
- snatch: 5 singles working up to a heavier weight. no more than 5 singles. (no misses)
- snatch balance: work up to a heavier weight than you used in the snatch: no misses! concentrate on speed punching under the bar!!
- positional pulls: floor to hang (pause 3 sec)….back to 1″off floor…..repeat 3 reps of these pulls. on the final pull explode to a good finished bringing the elbows high and outside. make sure you keep the bar close to the body on this pull! some coaches refer this to the russian style pull.
- sit ups with weight behind head: 100 reps total.