February 12, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
100 Foot Double Kettlebell Front Rack Carry
20 Light Kettlebell Goblet Hold Alternating Lateral Lunges

Followed by…

Two rounds at ascending effort of:
2 Wall Walks
4 Burpee Broad Jumps
12 V-Ups
16 PVC Pipe Overhead Squats

A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch + Snatch (drop and reset between)
Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%

*Build based on quality and feel to today’s heavy.
**Compare results to 1/15.

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

Set 1: 73-75%
Set 2: 75-77%
Set 3: 77-80%
Sets 4 and 5: 80+%

C.
Against a 2 minute clock, perform as many reps as possible of:
75 Double Unders
100 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
Max Burpee Pull-Ups in the remaining time
Rest 60 seconds bewteen sets and repeat for a total of FOUR sets. On the fourth set extend the time to 3 minutes.

D.
Two To Three sets for times of:
30 Toes to Bar
Rest 1:1 between sets

*Stop after two sets if you can’t get the 2nd done in two sets or less.

Athlete Training Notes:
Sprint fast, rest up, repeat the process. The goal is about 45 seconds on the double unders, 30-40 seconds for the lunges, then hammer out burpee pull-ups in the remaining time. We’ve hit these 2-2-2-3 intervals more times than we can count so you should all be prepped for this stimulus!