monday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.
competition week work!
1. snatch: work up to openers of a simulated meet on saturday
2. cj: work up to openers of a simulated meet on saturday
3. fs: heavy single
Warm up: Run 400m, then junk yard dog. Next, perform the Burgener warm up + skill transfer exercises.
Work Capacity: "Nancy" Complete 5 rounds for time of the following...
15 x overhead squat (95#/65#)
Endurance: 1x mile sprint
Core: 50x GHD sit ups, 30x WTD back extensions (45#25#)