1) POWER CLEAN+ FRONT SQT+JERK: 1+3+1 X 6 SETS….WORK UP TO A HEAVY POWER CLEAN.
2) SNATCH BALANCE: 3, 3, 2, 2, 1, 1,
3) CLEAN PAUSE TEMPO PULLS: HIT ALL POSITIONS: STARTING POSITION, 1″ OFF FLOOR, 1″ BELOW KNEE, 1″ ABOVE KNEE, MID THIGH, DOWN POSITION(AS IN A DIP), STAND TO HIGH HANG…..PAUSE 1001 AT EACH POSITION.
4) BACK EXTENSIONS: USE WEIGHT 3 SETS X 5 REPS PAUSING AT TOP.
5) 100 ab mat sit ups
CFCKB
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