|note foot position vs bar path|
junk yard dog warm up + burgener warm up + skill transfer exercises -snatch
1. clean and jerk: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1
2. snatch: work up to 70%x1x3
3. good morning-practice staying back. light weight x 4 reps x 3 sets.
Warm up: run 800m, then 5 rounds of 5x pull ups, 10x push up, 15x air squats. Start off easy and increase the intensity as you go.
W.O.D.: 15 rounds: every 60 seconds perform the following...
3x burpee pull ups
Extra credit: 8x 25m prowler push (AHAP). Rest as needed.
Durability: 3 rounds: 20x sledge strikes, 15x wtd sit ups, 10x reverse hypers. Rest as needed.