- Clean and jerk: 2, 2, 1, 1, 1, 1, 1. rest 2 min between sets. go as you feel.
- pausing clean pulls: 4 sets x 6 reps. just like the snatch on monday…pausing 2 sec at these positions: 1″ above floor, 1″below knees, 2 ” above knee, mid thigh (hang), down position, high hang. return and pause the same way.
- 50 ab mat sit ups using a weight behind the head.
- pull ups x 25. these are strict pull ups.