thursday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. this is completed ever day!!
1. pwr snatch: work up to 80%x1x5, 78%x2, 70%x2x2
2. pwr cln+jerk: work up to 82%x1x5 sets, 73%x2
3. fs: work up to 85%x2x2
Warm Up: 100 double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 86% of your 1 RM deadlift.
Strength: Deadlift - 10 sets x 2 reps @ 86% 1 RM
Work Capacity: Complete 10 rounds of the following:
30 second air-dyne sprint
30 second rest
30 second sledge hammer strikes (20-30# sledge hammer)
30 seconds rest
*If you do not have access to an air-dyne or stationary bike, substitute with rowing, sprinting or double unders.
Rest 10 minutes, then...
Work up to a max power clean, then...
10 rounds-EMOM 2x power clean @ 70% 1 RM.
Core: 1x max plank hold