clean and jerk day!!
1. clean and jerk: work up to a heavy single!! back off to 85% of that weight and do 5 singles! all must be with perfect form. be explosive and finish strong in the jerk.
rest 20 minutes.
2. front sqt: you should still be warm. work up to a heavy single.
rest 10 minutes
3. snatch tech: 20 minutes. work only tech. position, finish, strong overhead... light weight. sets of 2 or 3 even all from the ground and all with precision.
4. chins: 25 total
5. back extensions: 3 x 10 using weight.
6. evil wheel... 3 x 15