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A. Cleans – 5×3. Aim to start your sets at about 70%, and increase the weight as you go – if (and only if) your technique is good.

B. Pull-up strength:

  • Beat swing practice – A nice drill to help keep your feet together is to hold a rag between your feet as you swing.
  • 3×5 weighted pull-ups (as heavy as possible). Scale to negatives with 3 scapular pull-ups at the bottom of the negative.
  • 3 max effort chin-over-bar holds (supinated grip).

C. 3 sets of 10-25 GHD sit-ups, alternating with 15-30 hip extensions or BB good mornings.