February 7, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry
100 Foot Double Kettlebell Overhead Carry
90 Second Ascending Effort Assault Bike*

*Ascend from 60-90% through the 90 seconds

Followed by…

Three sets of:
4 Depth Jump to Vertical Leap
Rest 15 seconds between reps and as needed between sets

A.
Build to approximately 80-90% of your clean and jerk.

*No misses, this is a warm up for the next segment.

B.
Against a 16 minute clock…
For time:
75/60 Calorie Assault Bike
50 Wall Balls (30/20 to 10/9′)
25 Bar Facing Burpees

Then, in the remainder of the 16 minutes, build to a heavy clean and jerk.

*The bar may be pre loaded with whatever weight you want. This will have two scores, your time, and the load lifted.*

Rest until the 20:00 mark, then…

Every minute, on the minute, for 10 minutes:
Clean and Jerk x 3 reps @ 70% of the Heavy Clean and Jerk you built to in the metcon.

C.
Three sets of:
15 Barbell Hip Thrusts
Rest 90 seconds between sets

Athlete Notes:
We’ve seen it multiple times where the end of a metcon comes with a heavy lift. That’s exactly what we’re going for in today’s workout. You’ll use the first clean and jerk portion as a primer and then it’s on to the metcon where we have a double scored event. You’ll have to be smart here because if you go too fast and blow up you may not recover enough to lift. On the flip side, go to slow and you’ll have no time to lift. We’d recommend hitting the bike at a pace that takes you about 3:30-4:00 to complete. The wall balls can be completed in 1 to 3 sets here (we recommend a descending rep scheme) and then it’s time to blaze a trail on the burpees. Luckily those shouldn’t fatigue you too much for cleans and you’ll recover better from those than you will the bike or the wall balls. After that, your first lift should come about 60 seconds or so after the metcon is done and preferably around 60-70%. Use this as a confidence lift. From there we’d recommend a lift every 60-75 seconds or so depending on how much time you have. If you don’t have much, it’s time to send it. Once that 16 minute cap is up your workout isn’t over though. We’ll strip the weight down to 70% of what you were able to hit in the metcon and we’re going to work some barbell cycling on heavy lungs and high heart rates. You do get 4 minutes to recover so you should be ok, but sometimes you just have to practice lifting under fatigue so that you’re sure about your movement quality. If something is off you’ll really feel it during this barbell cycling portion.