January 24, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry (progressively heavier each round)
100 Foot Sandbag Bearhug Carry
5-10 Medball Cleans (20/14lbs)
20-25 Wall Ball Shots (20/14lbs)

A.
Build to Today’s 1-RM Hang Power Clean + Power/Push Jerk

B.
At the 0:00 mark…

Complete for time:
10 Clean and Jerks (225/155lbs OR 75%)
Rest 60 seconds
8 Clean and Jerks (225/155lbs OR 75%)
Rest 60 seconds
6 Clean and Jerks (225/155lbs OR 75%)
Rest 60 seconds
4 Clean and Jerks (225/155lbs OR 75%)
Rest 60 seconds
2 Clean and Jerks (225/155lbs OR 75%)
TIME CAP = 12 MINUTES

Rest until the 15:00 mark, then…

C.
Six rounds for time of:
15 American Kettlebell Swings (32/24kg)
12 Chest to Bar Pull Ups
50 Foot Handstand Walk

D.
Every 90 seconds, for 9 minutes (3 sets) of:
Bulgarian Split Squats x 10 reps each leg

Athlete Notes:
We’ve got a 2 part piece coming up today. We see it all the time at competitions like WZA where athletes will finish a lift and then go straight into a metcon, or vice versa. Today we’re going straight from some barbell cycling into a fast paced metcon. On the clean and jerk portion we’re looking for the 10’s to be either touch and go or fast singles, as well as the 8’s, then the 6/4/2 reps should all be something that you could touch and go. The faster you move the more rest you get before the metcon. For the 6 round portion, last year at semi finals we experienced athletes struggling to handstand walk when their grip was smoked. That’s what we’re looking for today. As the workout progresses your forearms should start to burn. How well can you handstand walk when that happens? We’re looking for the swings to be unbroken, the chest to bar to be in 1-2 sets, and then kick right up into the handstand walk and see what happens. Push the pace here and see if you can finish this workout in less than 10 minutes.