February 13, 2023 – Competition Program

Get Moving || Warm-Up
Every 6 minutes, for 18 minutes (3 sets of):
2 Minute Bike
15 Air Squats
10 Push-Ups
5 Strict Pull-Ups
5 Burpees to Pull-Up Bar
50 Double Unders

A.
Front Squat
Set 1: 5 reps @ 40%
Set 2: 4 reps @ 50%
Set 3: 3 reps @ 60-65%
Set 4: 2 reps @ 70-75%
Rest only as long as it takes you to put weight on the barbell between the first four sets.

Then…

Set 5: 1 rep @ 80-85%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 90-95%
Set 8: 1 rep @ 90-95%
Rest 2-3 minutes between sets for the last four sets.

B.
Six sets of:
3-Position Snatch @ 80%
(high hang, mid thigh, floor)
Rest as needed

*You may drop between all reps if needed.

C.
Five sets for times of:
12 Deadlifts (225/155lbs)
40 Foot Dumbbell Front Rack Lunge (50/35lbs)
12 Dumbbell Thrusters
40 Foot Dumbbell Front Rack Lunge (50/35lbs)
Rest or alternate with a partner 1:1 between sets

D.
Four sets of:
20 Banded Pull Aparts
20 Banded Presses
Rest as needed

Athlete Notes:
We’re looking for unbroken reps and speed of movements today. Your goal is 12 deadlfits in a row, grab the dumbbells and lunge the 40 feet, then go straight into the thrusters. After you finish that, hang on to them and finish out those lunges unbroken. The rest should be just enough to be able to hang on and push the pace. How many sets in before you start to hit that critical dropoff?