August 24, 2022 – Competition Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
100-Foot Suitcase Carry (each arm)
10 Single-Arm Deadlifts (each arm)
100-Foot Single Arm Overhead Carry (each arm)
5 Kettlebell Windmills (each arm)
100-Foot Sandbag Bearhug Carry (150/100 lbs)

A.
Ever 90 seconds, for 15 minutes (10 sets) of:
Front Squat
Sets 1-3 = 3 reps @ 60%
Sets 4-6 = 2 reps @ 70-75%
Sets 7-10 = 1 rep @75-85%

B.
Three sets of:
Clean Lift-Off + Power Clean + Clean + Jerk @ 60% of 1-RM Clean and Jerk
Rest 90 seconds

Four sets of:
Power Clean + Clean + Jerk @ 70-75% of 1-RM Clean and Jerk
Rest 90 seconds

Every 2 Minutes, for 10 Minutes (5 sets) of:
Clean + Jerk @ 80%

C.
Every minute, on the minute, for 24 minutes (8 sets) of:
Station 1: 18-20/12-15 Calorie Bike or Row
Station 2: 4 Burpee Box Jump Overs + 10 Pull Ups
Station 3: 30 Double Unders + 6 Thrusters (135/95lbs)

Athlete Notes:
Another EMOM is headed your way this week. We’re getting a little more aggressive with some of the movements so it’s going to be very important that you’re pushing the pace to where you can finish all your calories or reps by around 40 seconds for the first few rounds. By round 6 and 7 you should be finishing them closer to 50 seconds, and then round 8 we’ve got light at the end of the tunnel because you’re almost done so kick it up a notch. The key is going to be starting right when the minute ticks over and picking up the secondary movement in stations 2 and 3 right after finishing the primary movement. No time to waste so make sure your equipment is close and your transitions are fast! We’re mental toughness and engine building today.