August 31, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Three sets of:
15/12 Calorie Row
30-45 Second Dead Hang
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Overhead Carry (each arm)

Followed by…

Two rounds of:
20 Heavy Russian Kettlebell Swings
15 Jumping Air Squats
10 Push-Ups

A.
Four sets of:
Front Squat x 4 reps @ 75%
Rest as needed

B.
Four sets of:
Hang Clean + Clean + Front Squat + Jerk @ 55-65% of 1-RM Clean and Jerk
Rest 90 seconds

Three sets of:
Clean Lift-Off + Clean + Jerk @ 75% of 1-RM Clean and Jerk
Rest 90 seconds

Four sets of:
Clean + Jerk @ 80-85% of 1-RM Clean and Jerk
Rest 90 seconds

Every 90 seconds, for 12 minutes (8 sets) of:
Split Jerk x 1 rep @ 75-80% of -1-RM Clean and Jerk

C.
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1: 15-20/10-15 Calorie Row
Station 2: 16-20 Toes to Bar
Station 3: 1 Round of DT
Station 4: Rest

DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead (155/105)

D.
Three sets of:
Dumbbell Death March x 8-10 reps each leg
Rest 30 seconds

Athlete Notes:
Did someone say rest minute in the EMOM? We must be taking it easy on you guys… Not so fast. Since we have a rest minute built in that means we expect you to hit higher numbers than what you would have otherwise done, AND to push the pace on DT. You get a minute to work so we expect a fast round. This workout will get a little grippy with the combination of toes to bar and barbell cycling so going with a traditional DT approach (11 deadlifts, 1 deadlift, 6-8 hang cleans, 1-3 hang cleans, 6 shoulder to overhead) might not be a bad idea. But why not push yourself and see if you can just hang on to the barbell? Set a goal in yourself to see how quickly you can finish each round on the barbell and then give yourself even more rest!