junk yard dog warm up + burgener warm up + skill transfer exercises -snatch
1. snatch: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1
2. cln and jerk: work up to 70% x 1 x 5 sets. do these on the minute. 75%x1x5 sets...on the minute.
80% x 1 x 5....on the minute to 90 sec. no more than 90 sec.
3. fs: heavy single
4. chins: 50 reps
5. sit ups: 100 reps. 25 weighted sit ups, 25 glute ham sit ups, 50 regular sit ups.
Warm up: 3 rounds: run 200m, 5x strict press, 5x push press, 5x push jerk. Start with the bar and increase the weight each round.
Strength: work up to 5 rm strict press. If you fail at the last few reps of your last set, push press the remainder reps.
W.O.D.: 5 rounds: complete as many rounds as possible in 3 minutes of the following...
3x db burpee thrusters (35#/25#)
6x push up
9x toes 2 bar
* rest 60 sec between each 3 minute amrap.
Durability: 3 sets x 5 reps good morning. Go heavy and increase the weight each set.