|starting position: hips above knees|
junk yard dog warm up + burgener warm up + skill transfer exercises -snatch
1. pwr snatch + ohs: work up to 80% of best pwr snatch x 1 + 3 ohs x 4 sets.
2. pwr cln+ pj + jerk: work up to 80% of best pwr clean + 1 + 1 (pj) + 1 jerk x 4 sets.
3. good mornings: practice on staying back. go to about 45 degrees, sitting back x 5 reps x 4 sets. go light and work up from there.
4. abs: your choice--100 reps.