begin the workout with the junk yard dog and burgener warm up
1. pwr snatch: max for the day. once the weight is no longer a pwr snatch you are finished.
2. pwr cln+ jerk: max for the day. once the weight is no longer a pwr clean you are finished.
3. sit ups: 100 reps
Warm up: 7 minutes of Sandbag clean and shuffle (clean a sandbag, shuffle 15m, throw the sandbag on the ground and repeat for 7 minutes of constant movement)
W.O.D.: 5 Rounds: 3 minute AMRAP of 3x Power snatch @ 50kg/40kg, 6x push up, 9x Air squat
*note: At the end of each 3 minute AMRAP take 1 minute rest.
Extra Credit: 1x800m sprint, 1x600m sprint, 1x400m sprint, 1x200m sprint. Rest as needed between sprints to ensure maximal output.
Durability: Stretch, myofascial release, ice bath