|doing some explaining!|
start each workout with the junk yard dog warm up and the burgener warm up.
1. snatch: work up to (70%x1, 75%x1, 80%x1)3
2. cln and jerk: work up to 80%x1
3. chins: 25
4. sit ups: 100
Warm up: Row 100m @ 60% effort, 50x jumping jacks, Row 100m @ 70% effort, 40x mountain climbers, Row 100m @ 80% effort, 30x air sqauts, Row 100m @ 90% effort, 20x push ups, Row 100m @ 100% effort, 10x pull ups.
W.O.D.: For time: 100x Overhead squat (95#/65#). At the top of each minute, stop what you are doing and perform 3 burpees.
Extra Credit: Tabata Row (goal=1,000+ meters)
Durability: Stretch, Myofascial release, ice bath.