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junk yard dog+burgener warm up+ skill transfer exercises.
1. PWR cln+ fs +jerk: 74%x2+1x2, 79%x2+1x2, 83%x2+1x2...that is 1 pwr clean+1 fs=2...then the jerk.
2. clean pulls standing on a 1" block. use straps as well.: 110%x2x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25
Warm Up: Shooters choice!
1) 5x bench press + 5x DB Renegade row: Perform 8-10 sets. Start off light and increase the weight each round.
Work Capacity: Complete 5 rounds of:
21x DB clean + thruster (30#/20#)
Core: 100x sit ups