Wednesday, September 13th, 2017


  1. clean+hang clean+jerk: 50%x1+1+1, 60%x1+1+1, (70%x1+1+1, 75%x1+1+1, 80%x1+1+1)3 waves.
  2. clean deadlifts+shrug: work up to 100%x3+1 shrug at end, 105%x3+1, 110%x3+1.  work positions.
  3. back extensions with a barbell on back: 4 x 8 reps.
  4. sit ups x 15 with 10 kg plate behind head.  keep feet on ground.