Junk Yard Dog 17

(JUNK YARD DOG FIRST)
- burgener warm up
- skill transfer exercises
- 3 POS CLEANS+JERK: 1 FROM HIGH HANG, 1 CLEAN FROM HANG, 1 CLEAN FROM FLOOR+JERK. X 5 SETS.
- clean tempo pulls: 10 sec up and 10 sec down =” one set. hit all 6 positions. 3 sets
- front squat: 75%x3, 80%x3, 83%x3x5 sets.
- good mornings: 3 x 5 reps.
- toes to bar x 10 reps x 3 sets.
- 1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set. do 3 sets. go up in weight each set.

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