- clean+front squat+jerk: 1+3+1: 5 sets. you choose the weight!! this should be about an 8 out of a 10 on the perceived exertion scale. NO MISSES!!!
- clean pulls aka russian pull style: set up and pull like a clean….however get to a good finished and pulling bar up as high as you can…..4 sets x 3 reps. going heavy.
- clean deadlifts to hang to down position pausing at each position. set up as a clean…lift off to hang position…pause 2 sec….then take bar to the “down” position pause 2 sec…back to hang pause 2 sec….take to floor. that is 1 rep and 1 set. perform 4 sets. go medium to heavy.
- sit ups x 100