|geezers on a walk|
1. fs: 83%x3 reps x 10 sets.
2. bs: 70%x3 x 4 sets.
3. sit ups. 100 weighted sit ups
4. 30 chin ups.
Warm Up: Row 500m, Burgener warm up with skill transfer exercises (snatch grip), junk yard dog.
Strength: Work up to 1 RM snatch, then back it down to 70% and perform 2 reps every 60 seconds for 10 rounds.
W.O.D.: Complete 50-40-30-20-10 reps of the following...
Jumping pull ups
Wall ball (20#/12#)
Durability: 50x toes to bar, 30x reverse hypers
*note: These are total reps, break as needed to maintain good form.