|note bar position on shoulders for receiving the clean!!! |
junk yard dog, burgener warm up, skill transfer exercises done daily this week. EVERYDAY!!!
week 6 of the 12 wk cycle.
junk yard dog + burgener warm up daily!
1. 2 pos snatch: 65%x2, 70%x2, 75%x2, 78%x2 mid thigh, floor.
2. sn pulls: 90%x3, 95%x2 (maintain proper position and stay back.)
3. sn pp: 5, 4, 3,
4. good mornings: 3 x 5 stay back. med load.
5. sit ups: 100 weighted sit ups.
Warm Up: Row 500m, then work up to a body weight snatch. If you are unable to snatch body weight, pick a weight that is around 85%-90% your 1 RM.
W.O.D.: Complete 5 rounds for time of the following...
2x Snatch (bodyweight)
2x rope climb (15ft)
Extra credit: Tabata row. Goal is 1,000m+. If you are under the mark, perform a 50 burpee penalty...don't be under the mark.
Durability: 3 Rounds: 10x toes to bar, 60 sec plank, 10x russian twist (AHAP), 10x good mornings (AHAP)