January 17, 2022 – Competition Program

Primary Training Session

A.
Three sets of:
500 Meter Row
50-foot Goblet Lunge
4 Toes to Rings
4 Muscle Ups
4 Strict Dips

Perform at increasing intensities and increase weight on dumbbells as you get warm.

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-75%

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch

x 2 reps @ 75-80%

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 3 reps @ 80+%

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 5 Power Snatches (60%) + 10/7 Calorie Bike
Station 2: 5 Squat Snatches (60%) + 10 Pull Ups

Rest until clock reaches 7:00

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 3 Power Snatches (70%) + 10/7 Calorie Bike
Station 2: 3 Squat Snatches (70%) + 7 Chest to Bar Pull Ups

Rest until the clock reaches 14:00

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 2 Snatch (80%) + 10/7 Calorie Bike
Station 2: 2 Snatches (80%) + 4 Bar Muscle Ups

D.
Three to Four sets of:
60-90 second HEAVY Farmer Hold
Rest as needed

*Preferably you are using dumbbells or farmers handles, and if you have “fat grips”, even better.

Athlete Notes:
Today we’ve got a tough EMOM headed your way. We’re sticking with the theme of lifting and cycling weight with good mechanics while under fatigue. That said, we know this workout will be very difficult to complete. Please modify everything to where you’re able to finish a station in 40-50 seconds for at least the first few rounds. During the rest minute, that’s your chance to quickly change the weight on the barbell, catch your breath, and get ready to go again. Have some fun, and when it gets grippy, hang on to the bar as best you can!