A) Power clean cluster TnG 2.2.2 x 4; R10S/3M

B) T2B strength work

Advanced:

B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)

B2) 6-10 strict T2B x 3; R30S

B3) 8-10 straight arm DB lat pulls x 3; R90S

Intermediate:

B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)

B2) 6-10 hanging knee to chest x 3; R30S

B3) 8-10 straight arm DB lat pulls x 3; R90S

Beginner:

B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)

B2) 10-15 reverse sit-ups x 3; R30S

B3) 8-10 straight arm DB lat pulls x 3; R90S

Optional

C) 20 sec AD very hard

– R3:40 x 3-4 sets