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.