Thursday 061412

Link of the Day

clifton park gym


Row 500m

20 Burpees

Warm-Up Push Jerk


I. 5 Sets:

1 Legless Rope Ascent

5 Push Jerks (155/100)

6 Box Jump-Overs (24/20)

Row/Bike/Ski 20 seconds @ 100% effort

*Rest 6 minutes actively between sets

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



**Come in early and perform:

I. Clean – build to a tough single in 10 minutes

II. Press – 5, 5, 5; rest 2 minutes between sets (use chain)

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