January 22, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
One to two sets of:
Banded Lat Stretch x 45-60 seconds (each side)
Band Distracted Hip Flexor Stretch x 45-60 seconds (each side)

Followed by…

Three sets of:
5 Half Kneeling Medball Lateral Slams Each Side
5 Medball Broad Jump to Triple Extension Throw

Followed by…

Three rounds of:
3 Wall Walks
6 Burpee Pull-Ups
9 Toes to Bar

A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch Lift-Off + Low Hang Snatch + Overhead Squat + Snatch
Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%

*Build based on quality and feel to today’s heavy.
**Stand all the way up after the liftoff before performing the low hang snatch 2″ below the knee.
***Drop and reset after the Overhead Squat.

B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets

Set 1: 72.5%
Set 2: 76.5%
Set 3: 76.5-79.5%
Sets 4 and 5: 80+%

C.
For total reps:
Complete as many rounds and reps as possible in 4 minutes of:
10 Chest to Bar Pull-Ups
10 Thrusters (95/65lbs)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Chest to Bar Pull-Ups
8 Thrusters (115/85lbs)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
6 Chest to Bar Pull-Ups
6 Thrusters (135/95lbs)

D.
Five rounds of:
20 V-Ups
100 Foot Sandbag Bearhug Carry

Athlete Training Notes:
As the volume goes up the reps drop down but the weight gets heavier. We’ve seen so many combinations of pulling paired with thrusters over the years that we want to make sure you’re more than prepared for if this shows up in the open or quarterfinals. On the first section we’ll be looking to aim for on the minute. That may fall off quickly, but if you can hit 4 rounds or more there then you’re crushing it. With the light barbell we expect your transitions to be relatively quick, take your breath at the top of each rep or in transition back to the pull-ups. After the rest we’ll increase weight and drop the reps a bit. The volume will start to catch up to some of you so your goal here is somewhere between 60-75 seconds per round. Remember, 4 minutes goes by fast so don’t waste time staring at either of the bars. The final 4 minute interval is our shortest rep count and if this weight isn’t overly aggressive for you then we’ll be looking to finish rounds in around 45-50 seconds average. Some of you will be faster and some will be slower, and at the end of the day there is a height component to this and our team too tall athletes will just have to move as fast as they can, but as long as all of you are moving the full 4 minutes we’re in good shape. If you start to tear, don’t be a hero, sub for kettlebell swings or something else.