March 8, 2019- Week Three- Day Five

2 sets:

Burgener Warm up (One set with PVC pipe, one set with light barbell)

Tall Box Jumps x 5 (OR junkyard dog warm up!)

Pause Snatch Balance (pause for 3 seconds in the bottom): 3,2,2,2,1,1,1

HEAVY Jerk Dips: 3×3 @ 30# more than your best jerk. 

Rack Jerk: 3,2,2,2,1,1,1

Clean Pull on 2” riser: 3×3 @ HEAVY load. Use Straps

3 sets:

KB Front Rack Step Ups x 8 each leg

Pendlay Rows x 10

KB Side Bends x 25 each side 

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