February 20, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Jog
100 Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Squat Hold

Followed by…

Three rounds for quality of:
5 Snatch Grip Romanian Deadlifts
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Behind the Neck Push Press
5 Overhead Squats
5 Hang Squat Snatches
*Perform with an empty bar or up to 95/65lbs

A.
Every minute, on the minute, for 5 minutes:
Front Squat
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 reps @ 70%
Set 4: 1 rep @ 75%
Set 5: 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
Set 6: 1 rep @ 85%
Set 7: 1 rep @ 85-90%
Set 8: 1 rep @ 90+%
Set 9: 1 rep @ 90+%
Set 10: 1 rep @ 90+%

*Build based on speed and quality during sets 6-10.

B.
Every 3 minutes, for 24 minutes (8 sets):
Snatch Lift-Off + Hang Snatch + Hang Snatch + Snatch Pull + Snatch
Sets 1-3: 60-65%
Sets 4-6: 65-70%
Sets 7-8: 70-75%

C.
Six sets for times of:
10 Thrusters (115/80lbs)
10 Bar Facing Burpees
10 Front Squats (115/80lbs)
Rest 90 seconds or Alternate sets 1:1 with a partner.

TIME CAP = 18 minutes.

D.
Three sets of:
10 Dumbbell Front Raises
10 Dumbbell Lateral Flys
10 Dumbbell Bent Over Reverse Flys with Thumb Down
Rest 60 seconds

Athlete Notes:
Speed and leg explosion here. The weight for the thrusters should be something that you’re comfortable completing the 10 reps unbroken. Then we want to see quick pace on the burpees, and then pick that bar right up and knock out the front squats when your legs are tired. Tag your partner or rest 1:1 then get ready to hit the set hard all over again.