WEIGHTLIFTING PROGRAM: NO MISSES!!
1. front squat: 3, 2, 1, 1, 1, 1, 1 (record this weight)
2. Pwr snatch+snatch balance no dip+snatch: 1+1+1 x 5 sets
3. snatch: 1, 1, 1, 1, 1……no misses, go how you feel
4. 5 sets x 3 reps - snatch high pulls: (this is like elbows high and outside with the Burgener warm up, but taken from the floor. do not forget to finish with a high chest while driving then pulling bar up under the chin keeping elbows high and outside!!)
5. back extensions: 10, 8, 6….use weight if you can….not much
6. 100 ab mat setups using a weight behind the head while sitting up.
7. 1 MIN LUKE WARM SHOWER THEN 1 MIN COLD RINSE X 3 SETS!!!