1. 3 position cleans: 1st rep from floor, 2nd rep from 2″ BELOW the knee, 3rd rep from hang. just like monday with the snatch. :work up to (65%x1+1+1, 75%x1+1+1, 80%x1+1+1) 2 2 waves!!
2. front squat+jerk: 2+1 x 5 sets. you select the weight. go on feel but a 7-8 out of 10 on the perceived exertion scale.
3. clean deadlifts: 85%x3, 90%x3, 95%x3. you can use straps.
4. sit ups with a 5 kg plate behind head: have someone hold feet….curl up…do not arch up…touch elbows to bent knees. 50 total any way you can. if 5 kg is too hard, then reduce the weight. i prefer feet over a bench if you can. if not, then normal way.