September 21, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
250 Meter Row
5 Burpee Pull-Ups
10 Hand Release Push-Ups
15 Russian Kettlebell Swings (53-70/35-53lbs)

A.
Every 2:30, for 20 minutes (8 sets of):
Power Snatch + Overhead Squat + Low Hang Snatch (below the knee)

Start at 60% and build based on quality.

B.
Three sets of:
8 Strict Press @ 65-70%
Rest 1-2 minutes between sets

C.
Individual Option:
Every 8 minutes, for 32 minutes (4 sets):
21 Toes to Bar
15 Overhead Squats (165/115lbs OR 65% of 1RM Snatch)
9 Ring Muscle Ups
6 Squat Snatches (165/115lbs OR 65% of 1RM Snatch)

Option B:
Every 8 minutes, for 32 minutes (4 sets):
25 Synchronized Toes to Bar
20 Overhead Squats (165/115lbs OR 65% of 1RM Snatch – split however)
15 Ring Muscle Ups (split however)
10 Squat Snatches (165/115lbs OR 65% of 1RM Snatch – split however)

*If you cannot perform Ring Muscle Ups, perform 2x of either Pull-Ups or Chest to Bar Pull-Ups.

D.
Three sets of:
20-30 Second Dip Support Hold
Max Unbroken Stationary Dip
Rest 45 seconds
20-30 Banded Hammer Curls
Rest 90 seconds between sets

Conditioning Training Note
The last workout of the week is another one pulled from our 2020 training. We hit this one the last week of October that year so take a look back if you’ve been with us since then! For this workout we’re looking for the toes to bar to be completed in 1-2 sets, the overhead squats in 1-2 sets, the muscle ups in 1-3 sets, and the squat snatches as singles. The ring muscle ups will be the crux of this workout for the majority of you so the other movements are all about mitigating fatigue in preparation for those. If you go too hot or hang on too long you might drastically affect your muscle ups negatively which will eat into your time way more than a quick break on the toes to bar or overhead squats. If you’re hitting the partner option aside from the toes to bar everything is split so we’re looking for 1-2 sets on the toes to bar based on capacity, and then it’s work/rest for the remainder and someone should always be working!