monday: junk yard dog+burgener warm up+ skill transfer exercises+ 3 pos snatch, 3 reps at each position. take no more than 10 min for these warm ups and understand why we do them.
1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 80%x1x5
3. front squat: work up to heavy single.
4. 100 ab mat sit ups
5. 25 chins
Complete 10 rounds of:
60 second max effort row
60 second rest
1) Snatch - Work up to 90% and perform 5 singles every 60 seconds.
Work Capacity: Complete the following for time:
50x back squat (225#/155#)
50x toes to bar