junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.
1. pwr snatch+ snatch: work up to 95% of best pwr snatch (if you do not know your best pwr snatch take 80% of best snatch and that will be 100% of best pwr snatch) 1+1 x 5 sets.
2. pwr clean+ clean+jerk: work up to 90% of best pwr clean x 1+1+1 x 5 sets.
3. good mornings: 4 sets x 4 reps...last rep explosive.
4. glute ham sit ups x 50.
8x 400m sprints (Rest as needed between round sprints)
1) Front squat: 88% x 10 sets x 2 reps
1) Complete the following for time:
-50x Pull ups
-50x toes to bar