|all american d tackle at notre dame checks in mikes gym.|
Warm Up: Row 500m, then Burgener warm up and junk yard dog.
Strength: Work up to 1 RM Snatch, then back it down to 70% and perform 2 snatches every 60sec for 10 minutes. Make sure these are full snatches (not hang or power).
W.O.D.: Complete the following as fast as possible...
10x Rope climb (15ft)
20x Overhead squat (Bodyweight)
30x pistols (each leg)
40x KB swing (32kg/24kg)
Durability: Stretch, myofascial release, ice bath, Pacifico.