- perform the burgener warm up with a pvc pipe.
- perform skill transfer exercises with a pvc pipe.
- db snatch x r arm +ohs+sotts press+turkish get up…..then left arm…repeat the cycle for 3 reps x 3 sets.
- box jumps x 5 reps as high as you can.
- Clean and jerk x 20% x1+1 x 2 sets. clean and jerk x 30%x1+1×2 sets. clean and jerk x 35% x 1+1 x 3 sets
- v-up sit ups x 40 reps.
- back extensions x 50 reps.