December 11, 2020 – Competition Program

Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Wall Walks
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Toes-to-Bar x 6-8 reps
Minute 3 – 6-8 Alternating Dumbbell Squat Snatches (light load)

and then …

Three sets of:
60 second Goblet Squat Hold
30 seconds of Air Squats
15 second Assault Bike Sprint
Rest as needed

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90

B.
Build to 85-90% of your 1-RM Power Clean, and then…

Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Front Squat x 1.1.1 @ 70-75% of your 1-RM Power Clean

Perform a power clean followed by a front squat, drop the bar and reset then repeat for a further 2 reps.

C.
For time:
300 Meter Row
100-Foot Handstand Walk
300 Double-Unders
100-Foot Handstand Walk
300 Meter Row

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

D.
Four sets of:
Glute-Ham Raise x 6-8 reps @ 3111
Rest as needed
Push-Ups Against Max Band Tension x 20 reps
Rest as needed