November 9, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Perform the following for 10 minutes at an ascending effort:
200 Foot Shuttle Run
2-3 Wall Walks
20-30 Second Nose to Wall Handstand Hold
40-50 Single Unders
5 Burpee Broad Jumps

A.
Every 90 seconds, for 18 minutes (12 sets of):
Set 1: 3 Power Cleans @ 55%
Set 2: 2 Power Cleans @ 60%
Set 3: 1 Power Clean @ 65%
Set 4: 3 Power Cleans @ 60%
Set 5: 2 Power Cleans @ 65%
Set 6: 1 Power Clean @ 70%
Set 7: 3 Power Cleans @ 65%
Set 8: 2 Power Cleans @ 70%
Set 9: 1 Power Clean @ 75%
Set 10: 3 Power Cleans @ 70%
Set 11: 2 Power Cleans @ 75%
Set 12: 1 Power Clean @ 80%

B.
Every 90 seconds, for 9 minutes (6 sets of):
Split Jerk x 1-2 reps with 2 second pause in the receiving position
*Start at 65% and build based on feel and quality.

At the 10:00 mark…

Every 3 minutes, for 6 minutes (2 sets of):
10-12 Push Press @ 50-60%

C.
Individual Option:
For time:
3000/2500 Meter Row
*Every 4 minutes, starting at the 0:00 mark, perform 10 Alternating Dumbbell Snatches (50/35lbs) + 20 Goblet Squats (50/35lbs) + 50 Double Unders

Partner Option:
For total time:
5000 Meter Row

*One partner rows while the other completes as many reps as they want of the following…

Ten rounds of:
20 Alternating Dumbbell Snatches
40 Goblet Squats
60 Double Unders
*Switch whenever you want between the row and the 10 rounds. Score is when both the 5k row AND the 10 rounds are completed. If one is done before the other then you can both start working you go/I go on the other part.

TIME CAP = 25 MINUTES

Conditioning Training Note
Row hard, keep the “buy in” movement quick and unbroken. Every second wasted there is a second less to chip away at that rowing distance. Your goal should be to have 2+ minutes of rowing during each interval. Row at a pace that allows you to sustain this effort and not lose too much time on your “buy-in”.