WEIGHTLIFTING PROGRAM:
1. cleans: work up to 80%x1x3, 85%x1x2, 90%x1
2. front squat +jerk: work up to 80%of best cj x 3 front squat +1 jerk x 2 sets, 85%x2 front squat +1 jerk x 2 sets, 90% x1 front squat +1 jerk.
3. clean lift offs to mid thigh: 90%x3, 95%x3, 100% x 3. the last rep explode like a clean getting speed on the bar.
4. ab work: your choice.
