- clean+hang clean+jerk: 1+1+1 x 6 sets. the last set should be around 8-8.5 on perceived exertion for the day.
- clean pause pulls at: floor, 1″from floor (pause 1 sec at each position), 1″below knee, 1″above knee, mid thigh, scoop (i call this the down position or dip) stand to high hang. repeat going down. this =1 rep…..2 reps using approximately 60% of best cj or 6 on perceived exertion for the day. do 3 sets.
- sotts presses from front squat: front squat +press: 1+3 reps x 4 sets.
- back extension: 2 x 6 using weight behind head
- abs: 100 sit ups using weight behind head.