- tempo snatch pull: no pauses….take to 5th position and on the 6th position….snatch. then back down taking 10 sec. very, VERY, LIGHT WEIGHT. NO MORE THAN 20-40% OF 1 RM. X 6 SETS.
- clean pull+clean+jerk: 1+1+1 x 5 sets. easy weight. you should feel rested, but i still want you to be ready for a new cycle next week.
- front squat: 3, 3, 3, 3, 3 medium weight. maybe 50-60% of best clean.
- good mornings: light….to 45 degree angle. 3 sets x 5 reps.
- ab work. your choice.