|good starting position for this body type|
junk yard dog and burgener warm up.
1. snatch: meet conditions: warm up 3, 2, 1....then singles. count your attempts and work up to your starting attempt in the snatch just like a meet.....or max that will take place on mar 3.
2. cln and jerk: same as snatch.
Warm Up: Run 400m, then junk yard dog and Burgener warm up (using the clean grip) with jerk skill transfer exercises.
W.O.D.: Death by clean and jerk (Men use 60kg, women use 40kg).
On the first minute, do 1x clean (squat) and jerk, second minute do 2x clean and jerk, third minute do 3x clean and jerk, continue this until you are unable to get the prescribed amount of reps needed for that time.
Extra Credit: 2,000m sprint on the rower. Goal here is under 7 minutes for men and under 8 for women. If you do not reach the goal, perform a penalty of 50 burpess as fast as possible.
Durability: Stretch, myofascial release, ice bath, eat paleo!!!