August 30, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike or Row @ Ascending Effort

Followed by…

Thoracic Mobility Drills

Followed by…

Two sets of:
50 Foot Suitcase Carry (each arm)
10 Single Arm Deadlifts (each arm)
50 Foot Kettlebell Front Rack Carry (each arm)
5 Single Arm Kettlebell Thrusters (each arm)

Followed by…

Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs

A.
Every 90 seconds, for 18 minutes (12 sets of):
Set 1: 3 Clean and Jerks @ 50%
Set 2: 2 Clean and Jerks @ 55%
Set 3: 1 Clean and Jerk @ 60%
Set 4: 3 Clean and Jerks @ 55%
Set 5: 2 Clean and Jerks @ 60%
Set 6: 1 Clean and Jerk @ 65%
Set 7: 3 Clean and Jerks @ 60%
Set 8: 2 Clean and Jerks @ 65%
Set 9: 1 Clean and Jerk @ 70%
Set 10: 3 Clean and Jerks @ 65%
Set 11: 2 Clean and Jerks @ 70%
Set 12: 1 Clean and Jerk @ 75%

B.
Every 90 seconds, for 9 minutes (3 sets of):
Station 1: 4 Front Squats @ 65%
Station 2: 2 Front Squats @ 75%

C.
Three sets of:
10 Romanian Deadlifts
Rest 30-45 seconds
8-10Bulgarian Split Squats (each leg)
Rest as needed

C.
Complete as many rounds and reps as possible in 6 minutes of:
25 Double Unders
3 Devil’s Presses (50/35lbs)

*Every round add 1 more Devil’s Press.

Conditioning Training Note
Classic couplet coming up today. Try to stay relaxed on the double unders and just take advantage of that little break from the devil’s press. For that movement we want you pushing the pace. The 6 minutes is going to be up before you know it so don’t think, just move during this one!