tuesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.
|matt from crossfit Brisbane knows how to make jerk blocks!|
1. power snatch: work up to 85%x1, 77%x1, 70%x2
2. pc+jerk: work up to 82%x1x5, 73%x2
3. bs: work up to 85%x2x2
4. chins: 25
Warm Up: Run 800m (sprint last 100m), then range of motion drills. Next, perform the junk yard dog, then work up to 88% of your 1 RM deadlift.
Strength: Deadlift - 10 sets x 2 reps @ 88% 1 RM
Work Capacity: Complete 5 rounds for time of...
10x hang power clean (155#/125#)
10x Hand release push ups
10x toes to bar
*After the last round, immediately sprint 800m. Your time stops when you return from the run
Core: 30x good morning (Keep them light and break up into sets as needed)