Thursday, May 4th, 2017


  1. perform the burgener warm up with a pvc pipe.
  2. perform skill transfer exercises with a pvc pipe.
  3. db snatch x r arm +ohs+sotts press+turkish get up…..then left arm…repeat the cycle for  3 reps x 3 sets.
  4. box jumps x 5 reps as high as you can.
  5. Clean and jerk x 20% x1+1 x 2 sets.   clean and jerk x 30%x1+1×2 sets.  clean and jerk x 35% x 1+1 x 3 sets
  6. v-up sit ups x 40 reps.
  7. back extensions x 50 reps.