start each workout with the junk yard dog warm up and the burgener warm up.
1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 85%x1x5
3. fs: heavy single, then 90% of that single, 85%x2 of that single, 80%x3 of that single.
4. good mornings: stay back. 3 x 5 reps.
5. abs: 100 weighted sit ups.