April 14, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
5-7 Strict Pull-Ups
100 Foot Sandbag Carry
30 Second Front Leaning Rest
30 Second Squat Hold

A.
Every 90 seconds, for 15 minutes (10 sets of):
Snatch x 2
Sets 1-3: 65-70%
Sets 4-6: 75%
Sets 7-8: 80%
Sets 9-10: 80+%

*You may touch and go or drop and reset, the order is reversed from two weeks ago.

B.
Four sets of:
4 Front Squats @ 75%
Immediately followed by…
8 Back Squats (same bar)
Rest 2-3 minutes between sets

C.
FULL SEND FRIDAY
For Time:
15 Power Snatches (155/105lbs)
20 Burpee Box Jump Overs (24/20”)
25 Toes to Bar
100 Double Unders
25 Toes to Bar
20 Burpee Box Jump Overs
15 Power Snatches

D.
Three sets of:
Strict Pull Ups x 6 reps (weighted)
Strict Pull Ups x Max Reps
Rest 90 seconds

E.
Four sets of:
Side Plank x 30 seconds
Rest 30 seconds

Athlete Notes:
Watch for a couple of our in house athletes getting after this workout on the youtube channel. Strategy here is either quick singles or descending touch and go reps on the first power snatches, smooth and consistent on the burpee box overs, 1-2 sets on the toes to bar, hit the dubs until you trip or finish, then 2-3 sets on that second time through on the toes to bar, smooth and consistent on the burpees again, and then hammer it out to finish on the barbell. Just keep putting your hands on it and the 15 reps will be there before you know it. Chip away at this workout with a consistent pace the whole time, don’t go out too hot and burnout on the back side.