TUESDAY: junk yard dog+burgener warm up + skill transfer exercises.
1. front squat: 10 sets x 2 reps at 85% (this will be VERY HARD!!)
2. back squat: 3 sets x 3 reps at 70%
3. abs: your choice 100 reps!
Warm Up: Work up to a 3 RM back squat in no more than 10 sets.
1) Clean and jerk: Work up to 80% and perform 4 sets. If you feel good, take it up for the last 2 sets.
2) Romanian deadlift: 5 reps x 5 sets. Increase the weight each round.
Work Capacity: Complete as many rounds as possible in 20 minutes of:
5x handstand push ups
7x chest to bar pull ups
10x DB squat snatch, alternating (35#/25#)
Core: 50x GHD sit ups