start each workout with the junk yard dog warm up and the burgener warm up.
1. pwr snatch, snatch: work up to a max pwr snatch (hips above parallel) then proceed on with a snatch. go up to about 85% of best snatch and hit it for 2 singles, then 80% x 1 x2.
2. pwr cln+cln+jerk: 1+1+1: work up to 80% of best pwr clean and do 5 sets.
3. fs: work up to 85%x2x5.
4. good mornings: 3 x 5 you select the weight. focus on staying back.
5. 100 weighted sit ups