GWM WOW – BENCHMARK SATURDAY 04.03.23 –”OPEN 23.3”
WARM UP & MOBILITY
1. BARBELL PREP
Clean:
Burgener Warm Up Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
1. Movement Prep/Activation and Increasing Heart Rate
3-4 sets (building from easy to moderate)
1:00 ski (or row)
1:00 row (or bike)
-then-
2-3 Sets
5-10 Inchworm
5 Single Arm Dumbbell Presses (moderate) (each side)
20 plate hops, 20 single unders
3-6 Snatches (start light and build in weight)
-then-
build to the final snatch weight you can confidently hit
2. BARBELL PREP
Snatch
Burgener Warm Up Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer
3. Workout Prep
1 Set (at workout pace):
1 wall walk
10 double-unders
2 snatches (weight 1)
2 strict handstand push-ups
10 double-unders
2 snatches (weight 2)
CONDITIONING
“OPEN 23.3”
Starting with a 6-minute time cap, complete as many reps as possible of:
• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)
RX (16-54)
♀ 30 kg, 43 kg, 61 kg, 75 kg
♂ 43 kg, 61 kg, 83 kg, 102 kg
Scaled (16-54)
♀ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 20, 30, 35, 38 kg
♂ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 30, 43, 52, 61 kg
