|take off position|
1. clean: work on position. bring bar to 1" above knee (take off position) and pause 2 sec. lower wt to floor and repeat. on 3rd rep, pause and explode...performing a clean pull. 5 sets working up to heavier sets but no more than 100% of best clean!!
2. cln and jerk: after working exercise 1!! work up to 60% x 1 cln and 1 jerk. do 6 sets working on speed and tech!!
3. box jumps: 25 total
4. 100 reps of any ab work that you want.