WEIGHTLIFTING PROGRAM:
1. Power clean+clean+jerk: work up to 70%x1+1+1×2, 75%x1+1+1×2, 80%x1+1+1×2
2. rack jerks behind neck: work up to a heavy single in 5 reps
3. clean deadlifts standing on a 1-2″block: work up to 90%x3, 95%x3, 100%x3, 110%x2. use good form just as a clean. this is a slow exercise and needs good lift off form to launch position then on up to the high hang. (clean deadlift) if your position breaks, go down in weight.
4. 100 sit ups
