|dip straight down and up for the jerk|
1. barski cleans: work up to 80%x3 for 5 sets. barski cleans are 3 cleans in a row from the mid thigh position. no straps are used and the bar is not put down until the set is completed.
2. rack jerks: 5 sets x 1 rep after warm up...work on speed and footwork.
3. clean halting deadlifts: 100%x3, +10 kg x3 (bring bar to mid thigh and pause. lower weight down 1 " from ground bring back to mid thigh....on the 3rd and final rep, explode upward.)
4. abs: 75 total reps
5. chins: 25 total