April 21, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Monster Walk
60 Second Elbow Plank Hold
15 Goblet Squats
15 Russian Kettlebell Swings
50 Foot Single Arm Overhead Carry (each arm)

A.
Eight sets of:
Hang Snatch + Hang Snatch 2″ Below the Knee + Overhead Squat + Snatch
*Start around 60% and build based on quality/completion.
**Try to perform as a single unbroken complex.
Rest as needed

Followed by…

Four sets of:
Snatch Lift-Off + 5 Second Pause @ Knees + 3 Hang High Pulls + Snatch Pull (90+%)
Rest as needed

B.
Four sets of:
3 Front Squats @ 80%
Immediately followed by…
6 Back Squats (same bar)
Rest 2-2:30 between sets

C.
Complete four rounds for time of:
400 Meter Run
150 Foot Sandbag Carry (150/100lbs)
10 Overhead Squats (185/130lbs)

TIME CAP: 15:00

D.
Three sets of:
15-20 Frog Pumps
30 Seconds of Frog Pump Extension Hold
Rest as needed

E.
Two sets of:
5-Minute Banded March with Anterior Loading
Rest 60-90 seconds

Athlete Notes:
Push the run, go unbroken on the carry, and then try to knock out the overhead squats in 1-2 sets each round. Your goal should be faster than mile pace on the 400’s, quick scoop and carry on the sandbag, then clean and pop the bar to your back, quick adjust and then squat the overhead squats. We like a slightly narrower grip if your mobility allow for it. It all comes down to how hard can you push on these and still hang on for those overhead squats?