April 19, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
90 Second Ascending Effort Run or Bike
5 Inchworms
5 Divebomber Push-Ups
5 Supinated Grip Strict Pull-Ups

Followed by…

Two sets of:
90 Second Ascending Effort Run or Bike
100 Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Squat Hold (weighted)

A.
Every 2 Minutes, for 10 Minutes (5 sets ) of:
3 Cleans @ 70-80% of 1-RM Clean

Followed by…

Two sets, for speed, of:
15 Hang Power Cleans @ 165/115lbs or 50% of 1-RM Clean
Rest 2 minutes

B.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 18-20/14-16 Calorie Echo or Assault Bike
Station 2: 10 Hang Clean and Jerks (135/95lbs)
Station 3: 15 Bar Facing Burpees
Station 4: 15-20 Toes to Bar
Station 5: 50 Double Unders

C.
Accumulate 100 Single-Leg Banded Hamstring Curls EACH Leg in as few sets as possible

Athlete Notes:
Another EMOM coming up. Stay ahead of the clock here. You should be picking a rep scheme that allows you to finish stations in less than 45 seconds when you’re fresh. As you fatigue those times will become a little slower.