July 28, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
10 Goblet Squats
20 Bodyweight Walking Lunges
150 Foot Double Kettlebell Front Rack Carry

A.
Five sets of:
1 Tempo Front Squat @ 3211 + 4 Front Squats (78+%)
Rest 2 minutes between sets

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 60% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 70% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 80+% of 1-RM Snatch

C.
“Nasty Nancy”
Five rounds for time:
500 Meter Run
15 Overhead Squats (185/125lbs)
15 Bar Facing Burpees

TIME CAP: 25:00

D.
Four sets of:
Weighted Russian Twists x 10-12 reps each side
Rest 30 seconds
Flutter Kicks x 30 seconds
Rest 90 seconds

General Training Notes:
First off, please modify the weight down to something that you could do 20 reps unbroken with, when you are fresh. As this workout progresses the overhead squats are going to get more and more difficult as your shoulders and lungs become fatigued. If you have to break the 15 reps right from the beginning, unintentionally, then we suggest modifying the loading. Now, for the workout we want to see you hitting the runs at slightly slower than your mile pace. Try to stay consistent here. Rounds 3 and 4 when the light at the end of the tunnel isn’t there yet are the rounds that you need to have a gut check, especially on the run. When you get back from it, take 1-2 breaths then grab the bar (we recommend clean, adjust, jerk, squat instead of snatching, but to each their own) and try to knock out as many as you can if not unbroken. Decrease that time under tension by popping your hips and dropping right into your next squat each time. After those are down you hit the burpees with controlled aggression (around 3 to 3.5 seconds per rep) until that last round where it’s time to empty the tank. A couple other strategy tips… if you know the overhead squats will be 2 sets for you each time, push the run harder, try to get over the halfway point on the squats, then drop a couple short of failure. Also, try to get the hands as narrow as your mobility allows so that you can stay as stacked as possible.