junk yard dog + burgener warm up daily!
1. 2 pos clean: (71%x2, 76%x2, 81%x2)x2 rounds from mid thigh, floor.
2. cln pulls:, 95%x3x2 (maintain proper position and stay back.)
3. rack jerk bnk: work a heavy single
4. good mornings: 3 x 3 stay back. med load.
5. sit ups: 100 weighted sit ups.
Warm Up: Row 500m, then 10 min of skill work (shooters choice).
W.O.D.: Every 60 seconds, perform the following...
1x clean (100kg/60kg)
1x rope climb
*Note: Continue until you are unable to perform either the clean or rope climb within 60 seconds.
Extra Credit: 7x Hill sprints. Rest is the walk back down the hill.
If you do not have access to a hill, substitute 200m sprints with a :30 interval.
Durability: 50x GHD sit ups, 30x Reverse hypers (AHAP)