December 20, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
10/7 Calorie Bike or Row
100 Foot Sandbag Bearhug Carry
10 Empty Bar Good Mornings
10 Empty Bar Muscle Cleans
10 Empty Barbell Thrusters
30 Banded Face Pulls

Followed by…

Two sets of:
5 Box Jump All the Way Overs
Rest 60-90 seconds between sets

A.
Every 90 seconds, for 18 minutes (12 sets of):
Sets 1-6: Power Clean + Power Clean + Power Jerk @ 70-75%
Sets 7-12: Squat Clean + Jerk (power or split) @ 80+%

B.
Bench Press x 5 reps
*Set 1: 65%
Set 2: 65-70%
Set 3: 70-75%
Sets 4 and 5: 75+%
Rest 2 minutes between sets

C.
Three sets of:
20 Dumbbell Incline Bench Press
12-15 Inverted Rows
Rest 90 seconds between sets

D.
Complete as many reps as possible in 3 minutes of:
Burpee Pull-Ups

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:
4 Power Cleans (135/95lbs)
4 Thrusters (135/95lbs)

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
5 Burpee Pull-Ups
4 Power Cleans (135/95lbs)
3 Thruster (135/95lbs)

*If you want additional strength work and have the time in your schedule, move this to a second session and replace this with the strength accessory option.

E.
Two sets of:
100 Banded Triceps Extensions
100 Russian Twist
Rest 60-90 seconds between sets

*Pick a band that you can perform the 100 triceps extensions FAST, this is all about blood flow to the muscle.

Athlete Training Notes:
Just like Monday we’re focusing more on strength building today and the metcon is going to be our finisher that compliments that work. The first 3 minute AMRAP we’re looking for a consistent pace on those burpee pull-ups. Hit the ground, bounce up, jump and pull, repeat. Find a rhythm that works for you and remember these can get really slow really fast if you’re not staying checked in. After the 3 minute rest we’ve got a little bit of barbell cycling coming up. We’d suggest singles on the power cleans and then go straight into the thrusters after the 4th rep. A good goal is one round every 30 to 40 seconds or so, which would take you to either 5 or 6 rounds. After that rest we’ve got our final AMRAP of the day which doubles the time and adds all the movements together. Keep that same rhythm on the burpee pull-ups, be smooth and consistent on the power cleans and then unbroken on the thrusters. Your goal should be one round on the minute or slightly faster for that section which would take you to 6+ rounds.