junk yard dog warm up
burgener warm up + skill transfer exercises daily!!
1. front squat: heavy single...no more than 10 reps total.
2. snatch: work up to 85%x1x5
3. fs: heavy single: no more than 5 reps total.
4. cln and jerk: work up to 85%x1x5
Warm Up: 3 Rounds: Row 200m, 5x front squat, 5x push press, 5x thruster, stretch or dynamic movement of your choice. Keep it light.
W.O.D.: 5 Rounds:
21x DB thrusters (35#/25#)
*Note: This is an interval workout; therefore, after the thrusters, your rest is the amount of time it took you to row the 1,000m that round.
Extra Credit: 100x KB snatch as fast as possible (24kg/16kg)
Durability: 30x WTD toes to bar (AHAP), 30x WTD back extensions (AHAP)