tuesday: junk yard dog+burgener warm up + skill transfer exercises.
1. front squat: 10 sets x 3 reps at 60%
2. pause back squat: 5 sets x 3 reps at 60%
3. abs: your choice 100 reps!
Warm up: Work up to a heavy pause front squat
Strength: Snatch - Work up to a heavy double and perform 3 sets at that weight.
Work Capacity: Complete 3 rounds for time:
20x back squat (135#/95#)
15x pull ups
10x overhead squat (135#/95#)
*Rest 5 minutes, then:
5x100m sprints (rest as needed between sprints)
Core: 3 rounds - 10x strict toes to bar, 10x weighted back extensions, 5x negative pull ups