junk yard dog + burgener warm up daily!
1. clean and jerks: work up to 70%x1+2, 75%x2+1, 80%x1+1, 83%x1+1x2
2. cln deadlift: work up to 90%x3, 95%x3, 100%x3
3. good mornings: 5x 3 stay back. light to medium load.
4. sit ups: 100 weighted sit ups.
5. box jumps: 21" box x 25 jumps.
Warm Up: 3 Rounds with 45#: 3x Deadlift, 3x Power clean, 3x Front squat, 3x Jerk, stretch of your choice.
Strength: Work up to 1 RM clean and jerk, then back it down to 90% and do 5 singles. Rest as needed between reps.
W.O.D.: Death by overhead squat (135#/95#). On the first minute, perform 1 overhead squat, on the second minutes perform 2 overhead squats, on the third minute perform 3 overhead squat, etc. Continue until you cannot complete the prescribed # of reps in the 60 seconds.
Durability: 50x Ankle to bar, 30x weighted back extensions (45#/25#).