April 5, 2021 – Competition Program

Mobility, Activation & Warm-Up
Overhead Movement Prep (please take some time to watch and implement the drills in the video)

and then …

*Nasal Breathing Only*
Two sets of:
200 Meter Run
60′ Waiters Carry + Farmers Carry
250 Meter Row
60′ Waiters Carry + Farmers Carry
5 Deep Squat Progressions

A.
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch x 1 rep @ 60-65%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Hang Snatch x 1 rep @ 70-75%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch from 2″ Below the Knee x 1 rep @ 80-85%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch x 1 rep @ 85-90%

B.
Every minute, on the minute, for 6 minutes:
Power Snatch x 2 reps @ 70%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every 10 minutes, for 20-30 minutes (2-3 sets):
Run 400 Meters
10 Burpee Box Jump Overs (24/20″)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
30/20 Calories of Assault Bike

Athlete Notes:

If you plan on competing in quarterfinals, base the number of sets by feel. Priority for today is to get good blood flow, move well, touch on some movements that may come up and feel ready to attack the Quarterfinals! So this conditioning session is going to be as hard as you make it. The intensity that you push the running, burpees and assault bike will vary from athlete to athlete – but if you feel good, hit it hard. The main goal is to make sure you move the entire time while working through the various movements. Focus on big (unbroken) sets and calm breathing. Each interval should allow for a minimum of 2 minutes of rest, so if you know you will take longer than 8 minutes, modify some of the reps. We suggest that you do not modify a weakness but instead reduce some reps in an area that you are confident in to save some time for you to work on your weak link.