|i love my life!! flying into seattle!|
junk yard dog + burgener warm up daily!
1. barski snatch: 68%x3, 71%x3, 76%x3, all 3 reps are from mid thigh. no straps, do not let bar leave hands.
2. sn pulls: 95%x3, 100%x3 (maintain proper position and stay back.)
3. sn pp: 5, 4, 3,
4. good mornings: 3 x 3 stay back. med load.
5. sit ups: 100 weighted sit ups.
Warm Up: 3 rounds: Row 250m, 10x KB sumo deadlift high pull (light), 10x KB swing (light), 5x KB snatch (light), stretch or dynamic movement of your choice.
W.O.D.: Complete 10 rounds of the following for time...
10x overhead squat (75#/55#)
10x burpee box jumps (24in/20in)
10x toes 2 bar
Extra Credit: 3 rounds on an aerodyne: 30sec max effort, 30 seconds active rest, 20 seconds max effort, 20 sec active rest, 10 sec max effort, 10 sec active rest.
Durability: 1x max distance farmers carry (75#/45#)