Tuesday 061212

Link of the Day

clifton park gym


Burgener Warm-Up + Snatch Skill Transfer


I. 4 Sets of the following sequence:

1 Power Snatch

1 Snatch Balance

1 Overhead Squat

*80% effort

*Rest 90 seconds between sets

II. On the minute for 8 minutes:

3 Clean and Jerks (185/135)

6 Kettlebell Swings (88/53)

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



Come in before class and perform:

Behind the neck jerk, singles on the minute – add weight until you’ve reached 10-15% of 1RM, not more more than 5 heavy sets. Add chain.

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