- 2 pos cleans: 1 rep from hang, 1 rep from floor. hit the positions!! 5 sets. you choose the weight.
- front squat+jerk: 1+1 x 5 sets. use about 80%%
- clean pulls: 3 sets x 3 reps. use good form, hitting all the positions. go by feel. med to heavy making sure you get speed on the bar from the down position to finish position. i want to hear the plates sing!!
- 50 toes to bar
- good mornings easy weight: 3 x 10 reps.