Junk Yard Dog 33

1. snatch: work up to 75%x1x3. 80%x1x3

2. clean and jerk: work up to 70%x1+1×2, 75%x1+1×2, 80%x1+1×2

3. back extensions: 3 x 10 no weight but pause 4 sec at top….squeeze the scapula!!! squeeze the glutes.

4. sit ups x 100 total…use weight behind head.  break up the sets and reps anyway you would like.

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