Running and Endurance Workshop on THIS Saturday

Couple spots left!  Click here for more info

WOD for Friday 031513 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – (see video)

Skill:
Cleans
EMOM for 8 mins:
Hang Power Clean from 1st position
Full Clean from 1st position.
Use 50% 1RM

Strength:
Deadlift
5 @60% 1RM
3 @70%
3 @80%
5 singles @90%

Conditioning:
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Hang Power Clean (40% Full Clean 1RM)
Toes to bar

Time cap: 10 minutes

Post Clean Loads, Deadlift Loads, and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 1 HPC and one full clean from the first position (high hip) every minute on the minute for 8 minutes (16 total reps).  Do these at 50% 1RM of your full clean.  They should feel pretty light.  This is for technique.

For the strength segment, follow the warmup progression up to 80% and then complete 5 Deadlift singles at 90% 1RM. Rest no more than 3-4 minutes between these work sets.  You can work quickly through the warmup, as you’ll be very warmed up already from the Skill segment.  The entire strength segment shouldn’t take longer than 25 minutes.

For the conditioning workout, there is a 10 minute time cap.  Do not go too heavy on the HPC…use just 40% of your full squat clean 1RM.  Scale T2B as necessary. 

ENDURANCE WORKOUT tonight at 6pm!