• Junkyard Dog

Strength:

4 Sets:

• 1 Shoulder Press + 2 Push Press + 3 Push Jerk
• Bent Over DB Row x 6-8

Skill:

• 200m Run
• Max Rep Single Arm DB Snatch
• 200m Run
• Max Rep Toe to Bar

*Partner runs and is the time keep for the athlete performing max reps.  Each athlete will perform DB Snatch, then both will perform toe to bar.

• Mobility

• Junkyard Dog

Strength:

4 Sets:

• 1 Shoulder Press + 2 Push Press + 3 Push Jerk
• Bent Over DB Row x 6-8

Skill:

• 200m Run
• Max Rep Single Arm DB Snatch 55/40
• 200m Run
• Max Rep Toe to Bar

*Partner runs and is the time keep for the athlete performing max reps.  Each athlete will perform DB Snatch, then both will perform toe to bar.

• Mobility

• Junkyard Dog

Strength:

A) 7 Sets: (Every 90 Seconds)

• Build to 1RM Jerk

B) 5 Sets:

• Build to 5RM Shoulder Press

Skill:

• 200m Run
• Max Rep Single Arm DB Snatch 70/50
• 200m Run
• Max Rep Toe to Bar

*Partner runs and is the time keep for the athlete performing max reps.  Each athlete will perform DB Snatch, then both will perform toe to bar.