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27
Jun

Thursday 062812

Link of the Day

clifton park gym

Warm-Up:

Burgener Warm-Up

WOD:

I. Clean Grip Deadlift @ 11X1

8 x 3 @ 55% 1RM

*Rest 30 seconds between sets

II. High Hang Power Snatch – Work up to tough single

III. Hang Power Snatch

3 x 10 touch-and-go for speed and efficiency

*Rest 90 seconds between sets

IV. 3 Rounds For Time @ 90%:

10 R-Arm Kettlebell Snatch (53/35)

10 L-Arm Kettlebell Snatch (53/35)

15 Toes-to-Bar

*10 Minute Time Limit

Scaling options for all ability levels will be provided for by your coach

 

Competitors:

6+ hours before the WOD:

I. 30-45 minute dynamic range-of-motion hip warm-up

II. 150m sprint @ 80-95% increasing throughout
(start in push up position)
Rest walk 3 min b/t sets x 5

III. Practice handstand walk for 10 minute in field

IV. 150m sprint @ 80-95% increasing throughout
(start in push up position)
Rest walk 3 minute between sets x 5

V. Static Stretching

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.

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