Junk Yard Dog 24

BURGENER WARM UP

SKILL TRANSFER EXERCISES

- muscle snatch+snatch high pull+snatch: 1+1+1 x 5 sets. work up to a med weight.
- snatch on the minute: 65%x1x5 on the minute. 70%x1x5 on the minute. 75%x1X5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.
- REST 10 MINUTES.
- clean and jerk: 65%x1+1×5 on the minute. 70%x1+1×5 on the minute. 75%x1+1X5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.
- front squat: 80%X3X5
- clean power shrugs: take weight off rack. use straps. load it up….down and finish….3+3…dip and shrug. go heavy…more than you clean….x 5 sets.
- military press x 5 x 5. TAKE OFF RACK.
- 15 TOES TO BAR X 2 SETS.

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