September 7, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
15/12 Calorie Row
6-8 Strict Ring Pull-Ups
100 Foot Double Kettlebell Overhead Carry
3-5 Wall Walks

Followed by…

Two rounds of:
15 Single Arm Russian Kettlebell Swings
10 Goblet Hold Kang Squats
5 Handstand Push-Ups

A.
Four sets of:
Front Squat x 3 reps @ 80%
Rest as needed

B.
Four sets of:
Hang Clean + Clean + Front Squat + Jerk @ 55-65% of 1-RM Clean and Jerk
Rest 90 seconds

Build to today’s Heavy of:
Clean Lift-Off

+ Clean + Front Squat + Jerk

Every 2 minutes, for 12 minutes (6 sets) of:
Split Jerk x 1 rep @ 80% of -1-RM Jerk

C.
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1 – 18-20/12-15 Calorie Assault Bike
Station 2 – 5 Sandbag Cleans (150/100lbs)*
Station 3 – 5 Ring Muscle Ups**

*Sub 6-8 Power Cleans (135/95lbs) if you don’t have a sandbag.
**Sub for ring muscle ups is 12 Chest to Bar Pull-Ups.

D.
Two sets of:
30 Reverse Hypers @ 20-30% of 1RM Back Squat
Rest as needed

*If you don’t have a reverse hyper, perform 30 weighted GHD Back Extensions instead.

Athlete Notes:
Another Wednesday means another EMOM. This week’s workout is going to combine some cardio, grunt work, and skills. Note the modification recommendations if you don’t have access or ability for some of the movements. Out of all three of these, the assault bike station will take the longest so we want you to challenge yourself there. The other two stations should take no more than 20-30 seconds as long as you’re diligent about jumping up right away. Stay ahead of the clock and accumulate some solid volume today.