tuesday: junk yard dog + burgener warm up + skill transfer exercises, including 3 pos snatch 3 reps at each position.
1. snatch: work up to 90%x1, 87%x1x2
2. cln and jerk: work up to 94%x1, 82%x1x2
3. fs: work up to 97%x1, 87%x2x2
4. sit ups x 100
Warm Up: 3 rounds - Row 2 minutes easy, row 30 all out. Then range of motion drills. Next, perform the junk yard dog, then work up to 90% of your 1 RM back squat.
Strength: Back squat - 10 sets x 2 reps @ 90% 1 RM
Work Capacity: Complete as many rounds as possible in 7 minutes of...
5x hang power clean (60kg/40kg)
10x box jumps (24in/20in)
20x double unders
Rest 3 minutes, then
Complete as many rounds as possible in 5 minutes of...
Core: 3 rounds - 15x weighted sit ups (45#/25#), 12x reverse hypers (4/3x 45# plates)