- back squat: 10 sets x 3 reps @78%
- isometric snatch pulls at all 6 positions: select a 70% weight. work hard pulls for 10 seconds at each position. 1″ from floor, 1″below knees, 1″above knees, mid thigh, scoop aka down position, finish. after holding 10 seconds at each positions lower the weight eccentrically very slowly.
- sit ups with weight behind head: 50 total reps.