November 22, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Single Arm Overhead Carry (right)
5 Right Arm Kettlebell Windmills
50 Foot Single Arm Overhead Carry (left)
5 Left Arm Kettlebell Windmills
10 Kettlebell Good Mornings
15 Wide Stance Goblet Squats
20 Banded Face Pulls

A.
Three sets of:
Muscle Snatch x 5 reps
Rest as needed

followed by…

Three sets of:
3-Position Snatch @ 50%
(High Hang, Hang, Hang Below the knee)
Rest as needed

followed by…

Every 90 seconds, for 15 minutes (10 sets) of:
Pause Power Snatch + Pause Snatch + Snatch
(Pause for 1 full second at the knee)

You may perform these touch and go, but make sure you are in control and not bouncing the barbell

B.
For completion:
800 Meter Run
20 Double Dumbbell Snatches (50/35lbs)
Max Unbroken Bar Muscle Ups
Rest 2 minutes between sets and continue until you’ve achieved 40 Bar Muscle Ups OR 4 total sets.

Modifications:
Sub Pull-Ups, Chest to Bar Pull-Ups, or Toes to Bar. Complete four rounds and cap yourself at 20 per round.

C.
Three sets of:
150 Foot Sandbag Bearhug Carry
60-90 Second Elbow Plank Hold

Athlete Notes:
Unbroken gymnastics. We’re working on pushing big sets here to find your limitations and see what you’re capable of. That said, don’t sandbag the first two movements to get more reps. We want you to treat this as a for time workout just as much as a for max reps workout. The purpose of this is to see what you’re capable under fatigue so push the run, hang on to those dumbbells and then grip and rip on the pull-up bar.