- burgener warm up
- skill transfer exercises
- SLOW TEMPO CLEAN PULL TO HIGH HANG: TAKE 10 SEC TO GET TO HIGH HANG. THEN: high hang clean X 1+HANG CLEAN X 1 +CLEAN FROM FLOOR +JERK X 1: (1+1+1+1) x 5 sets. TAKE UP THE WEIGHT EACH SET. BUT KEEP THE TECHNIQUE PERFECT.
- clean tempo pause pulls: 10 sec up and 10 sec down =” one set. hit all 6 positions. 3 sets
- front squat: 70%x3, 75%x3, 80%x3x5 sets.
- good mornings: 3 x 5 reps.
- toes to bar x 10 reps x 3 sets.
- 1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set. do 3 sets. go up in weight each set.