- power clean+strict military press+push press: 1+5+5 x 3 sets. you select the weight.
- snatch tempo pause(2 sec) pulls at 5 positions+snatch for the 6th position: take bar 1″from floor and pause, take bar to 1″below the knee and pause, take bar 1″above knee and pause, take bar to hang position (mid thigh) pause, take bar to scoop aka, down position or dbl knee bend position….here the shoulders are either over the bar or behind the bar….NOT IN FRONT OF THE BAR…..the 6th position is a full snatch!!! this is one rep!! return the weight to the floor and repeat!! perform 3 reps x 5 sets!! this weight should be manageable not too heavy!! you select the weight.
- in the hole back squats: take the bar from the lowest bottom position of the back squat. perform 3 sets x 4 reps….on the 4th rep take 10 seconds to get the bar back down!
- front squat+jerk: 3 front squat+1 jerk x 3 sets. select the weight based on feel.
- good mornings: 3 x 6 reps.
- sit ups with weight behind head: 50 total reps.