April 26, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
15/12 Calorie Row
15 Air Squats
15 Push-Ups
50 Single Unders/Double Unders/Crossovers

Followed by…

Two sets of:
5 Clean Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats
(95/65lbs)

A.
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Rep Hang Squat Clean in 30 seconds @ 155/105lbs or 45% of 1-RM Clean
Station 2: 12-15 Bar Facing Burpees

When the clock reaches 6:00, perform…

Every minute, on the minute, for as long as possible…
2Cleans

Begin at 155/105lbs or 45% of your 1-RM Clean. Add 20/10lbs every minute. You may power or squat these.

B.
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1: 20-22/16-18 Calorie Row
Station 2: 10 Alternating Dumbbell Snatches (70/50lbs)
Station 3: 10 Box Jump Overs (30/24″)

Rest until the 23:00 mark, then…

Two rounds for time of:
22/18 Calorie Row
10 Alternating Dumbbell Snatches (70/50lbs)
10 Box Jump Overs (30/24″)

C.
Three rounds of:
20 Tempo Bicycles (10 Each Side) @ 1111
20 Lying Leg Lifts
20 Straight-Arm Ceiling Reaching Crunches

Athlete Notes:
EMOM followed by a “for time” segment. What’s not to love? Semi’s loves a heavy dumbbell and making you do things under a high heart rate so that 21 minute EMOM is going to do just that, then once you’re pre fatigued we’re going to make you hit a couple rounds of it for time at a sprint pace. Unbroken on the dumbbells and unbroken on the box jump overs, then you’ll have to push a little harder than normal on the row to make the calories.