|national champion, natalie woolfolk|
1. front sqt: work up to 100% of best clean and do 3 reps with it. take it down to 90% of that weight and do 3 x 3.
2. back sqt: heavy single. what ever that is for the day. go up, hit the single, that is it.
3. push press: 5 x 5 med weight. work the dip for the jerk.