Thursday
- Front squat - 60% x 2 x 3
- Clean segment pull (1", knee, hip, finish) + clean - moderate weight x 2 reps x 3-4 sets
- Jerk behind neck (5 sec hold in split) - light x3, little heavier x3, little heavier x2 reps x3 sets
- Power snatch - 65% x 1 x 5
- Clean pull - 75% x 3 x 3
- Jack knife - 3 x 15
- reverse hyper - 3 x 10
unfortunately, there is no substitute for real reverse hypers, you can try anything you want, but nothing can mimic the movement equally, so feel free to do what you want instead, like reverse leg lifts off a GHB