February 25, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
12/9 Calorie Machine of Choice
100 Foot Farmer Carry
100 Foot Front Rack Carry
10 Double Kettlebell Front Squats
10 Double Kettlebell Deadlifts

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Hang Snatch + Snatch + Hang Snatch @ 60-70% of 1-RM Snatch

B.
Every 30 seconds, for 2 minutes (4 sets) of:
3 Hang Power Snatches @ 50% of 1-RM Snatch

Then, at the 2:00 mark…

Every 30 seconds, for 3 minutes (6 sets) of:
3 Power Snatches @ 50% of 1-RM Snatch

C.
Back Squat
Set 1: 5 reps @ 65-70%
Set 2: 3 reps @ 75-80%
Set 3: 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 8 minutes (5 sets):
Back Squat x 1 rep @ 90-95%

C.
Every 2 minutes, for 30 minutes (5 sets) of:
Station 1: 30/20 Calorie Row
Station 2: 50 Double Unders + 5 Wall Walks + 50 Double Unders
Station 3: 16 Double Overhead Walking Kettlebell Lunges (24/16kg)

If you can not perform the kettlebell overhead walking lunges with proper positioning please substitute the movement for front rack lunges.

Athlete Notes:
Time to get your cardio on. Move through this workout at a consistent pace, something that allows you at least 30 seconds or rest between each interval.