junk yard dog+burgener warm up + skill transfer exercises.
|captain durso at nd and 100 lbs lighter!!|
1. front squat: 10 sets x 3 reps at 81%
2. back squat: 3 sets x 3 reps at 80%
3. abs: your choice 100 reps!
Warm Up: Myofascial release, range of motion drills and mobility work. Next, 10 minute conditioning test. Choose either air dyne, row or run and see how many calories you can get in 10 minutes.
1) Work up to a 1 RM power snatch
2) 10 rounds: EMOM complete 2x power snatch + 2x burpees at 70% 1 RM power snatch.
Work Capacity: Complete the following for time:
100x double unders
75x box jumps (24in/20in)
50x toes to bar
25x pistols, alternating
Core: 3 rounds - 60 second plank, 10x WTD back extensions