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31
Aug

Saturday 090112

Link of the Day albany bootcamp

This Week's Mobility

 

Warm-Up:

Burgener Warm-Up

 

WOD:

I. 12 Waveload Sets:

3 Power Snatches Touch-n'-Go (Moderate Weight)

Rest 30 seconds

6 Handstand Pushups

Rest 30 seconds

(Power Snatch Waveload example – 95/105/115/95/105/115/95/105/115/95/105/115)

II. Tabata Rowing (Max Calories)

 

Competitors:

Part 1:

I. Squat Clean – build to a tough single off blocks fast – mid thigh

II. 3 Thrusters – EMOM tough – 8 minutes

III. Close Grip Bench Press @ 20X1 – 5,5,5; rest 2 minutes

 

Rest 4+ hours

 

Part 2:

12 Waveload Sets:

3 Power Snatch TnG moderate

Rest 30 seconds

6 Handstand Pushups easy and fast

rest 30 sec

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