- slow tempo pulls to finish+snatch: rep 1 is a slow (10 sec pull) hitting all the positions…position 6 here is a strong finish. drop the bar….then snatch it from the floor!!! x 6 sets. go by feel. so you have one slow pull to a finish….then a snatch from the floor.
- clean and jerk: rep 1 is like the snatch above….rep 2 is a clean from the floor + a jerk. 6 sets x 1 slow pull+1 clean&jerk. x 6 sets.
- front squats: 3, 2, 1, 1, 1, 1, 1.