April 5, 2023 – Competition Program

Primary Training Session
Get Moving || Warm Up
2 Minute Bike, Row, or Jog
20 Air Squats
20 Reverse Lunges (No weight)

followed by…

2 Minute Bike, Row, or Jog
20 Barbell Front Squats
20 Reverse Lunges (No weight)

followed by…

2 Minute Bike, Row, or Jog
10 Cossack Squat (5 Each leg)
20 Russian Kettlebell Swings

A.
Every 2 Minutes, for 6 Minutes (3 sets ) of:
Hang Clean +Clean @ 70% of 1-RM Clean

followed by…

Every 2 Minutes, for 6 Minutes (3 sets ) of:
Clean + Front Squat + Clean @ 80% of 1-RM Clean

Followed by…

Three sets, for speed, of:
10 Hang Power Cleans @ 135/95lbs or 40% of 1-RM Clean
Rest 2 minutes

B.
Every minute, on the minute, for 24 minutes (6 sets):
Minute 1 – 45 seconds of Ski Erg, Row or Bike Erg
Minute 2 – 30 seconds of Bar Muscle-Ups
Minute 3 – 45 seconds of Assault Bike or Assault Runner
Minute 4 – 30 seconds of Strict Handstand Push-Ups

Record your results as the average calories and reps achieved at each station

C.
Three sets of:
Supinated Grip Strict Pull Ups x 6 reps
Rest as needed

Three sets of:
Single Arm Dumbbell Row x 12 reps
Rest as needed

Athlete Notes:
Staying ahead of the clock is always our focus on EMOM’s but today we’ll be doing that for you. Each station has a dedicated work/rest time so your goal is to see what paces and reps you can hold during those without falling off. Err on the side of aggression early on and then try to hold on from there.