A) Lunge Warm Up/ Junkyard Dog/ Burgener Warm Up
B) Back Squat – 1Rm +10 x .9= TM
- 75% x 5
- 85% x 3
- 95% x 1+
- Or – MAX
C) Clean Complex – Clean Deadlift to Above the knee+ Clean Deadlift to the hips + Clean
- 5 – 6 sets to build heavy set.
– Stay over the bar as long as possible during the deadlift to the hips. Try to bet your lift from last week.
D) Front Rack Split Jerk
- 5 sets x 2 Reps, build to a heavy double.
E) Accessory Work – 3 Sets x 8-10 Reps
- Box Jumps
- Bent Over Row
- Strict Straight Leg Raise to Eye Level