|one of the greatest if not the greatest!!!|
1. cln+fs+jerk: 1+3+1. work up to 80% for 3 sets, 85% for 2 sets. 89%x1+2+1x1 set. take % off best cln and jerk.
2. muscle snatch: work to a med to heavy single.
3. reverse back extensions: 3 x 10 use a band and or db while doing these.
4. abs: your choice.