410 W Geer St, Durham, NC 27701 (919) 907-1233

Double Doozie

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WOD for Tuesday 040213Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
EMOM for 6 minutes:
Hang Power Clean from 1st position
Full Clean from 1st position
Use 50% 1RM

Strength:
Deadlift
5 reps @45%
5 reps @55%
3 reps @65%
4 sets of 4 reps @75% 1RM

Conditioning:
Part 1:
EMOM for 10 minutes, alternating minutes of:
High Wall Ball (20/14)
Pullups

Part 2:
AMRAP in 10 minutes:
6 Power Cleans (135/95)
9 Burpees
12 Air Squats

Post Deadlift Loads and Workout Reps (Pt. 1) and Workout Rounds (Pt. 2) 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 and then complete 4 sets of 4 reps at 75% 1RM for the Deadlift.  Work quickly through the light warmup sets and then rest no more than 2-3 minutes between work sets.  The entire strength segment shouldn’t take more than 25 minutes.  

The conditioning workout has two parts today, totaling 20 minutes.  For Part 1, alternate each minute for 10 minutes between “high” wall balls (men shoot OVER the red line, and women hit the red line) and pullups (kipping is cool).  Immediately upon finishing the last minute of Part 1, begin the 10 minute AMRAP .  

Clean with Coach Burgener

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