October 18, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry
30 Second Side Plank (each side)
5 Right Arm Kettlebell Windmills
100 Foot Right Arm Overhead Carry
5 Left Arm Kettlebell Windmills
100 Foot Left Arm Overhead Carry
5 Broad Jumps (increasing in intensity and distance)

A.
Three sets of:
Tall Snatch x 5 reps @ 20-30% of 1-RM Max
Rest as needed

Followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Hang Power Snatch + Power Snatch + Snatch
(Pause at the knee on the way up every rep for 1 full second.)
Set 1 = 50%
Set 2 = 55%
Set 3 = 60%
Set 4 = 65%
Set 5 = 70%

Followed by..

Every 2 minutes, for 10 minutes (5 sets) of:
Hang Snatch + Snatch (Touch and go)
Build to a heavy

B.
For time:
30 Strict Handstand Push-Ups OR 9 Wall Walks
Rest 60 seconds
20 Strict Handstand Push-Ups OR 6 Wall Walks
Rest 30 seconds
10 Strict Handstand Push-Ups or 3 Wall Walks

C.
Electric 10
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Snatches (115/80 lbs)
10 Deadlifts (115/80 lbs)
15 Toes to Bar

Athlete Notes:
We’ve got a classic triplet in today’s workout. Some barbell cycling mixed with a gymnastics movement is going to give you that solid open-style stimulus. We’re looking for the snatches to be a weight you can perform unbroken, then drop the barbell and knock out the 10 deadlifts. Breaking the toes to bar isn’t a bad idea if you’re worried about your grip. 8/7, 9/6, 10/5, or even a quick 7/5/3 isn’t a bad strategy for most of you if it keeps you moving. You just have to be diligent about your rest! Keep working at a consistent pace through this – fast intervals will be 75-90 seconds or so – and then turn the jets on when you get to the last 2 minutes!