June 8, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Suitcase Carry (each side)
60 Second Plank Hold from Elbows
100 Foot Double Kettlebell Front Rack Carry
30 Second Double Kettlebell Front Rack Bottom of Squat Hold

A.
Take 15 minutes to build to today’s heavy single Power Snatch

At the 15:00 mark…

Every 90 seconds, for 6 minutes (4 sets of):
3 High Hang Snatch High Pulls @ Today’s Top Power Snatch Weight

B.
Six sets of:
3 Front Squats @ 70%
Rest 60-90 seconds between sets

C.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4/5/6: 8 reps @ 65-70%
Rest 2 minutes between sets

D.
Partner Option:
Four rounds for time of:
20 Hang Squat Cleans (115/85lbs)
20 Bar Facing Burpees
20 Calorie Echo/Assault Bike
*Split all reps however you want between partners.

Individual Option:
Four rounds for time of:
8 Hang Squat Cleans (115/85lbs)
10 Bar Facing Burpees
12 Calorie Echo/Assault Bike

Athlete Training Notes
This is going to be a pure leg burner to finish off the week. If you’re hitting the partner option it’s all gas. If someone slows down switch them out. You should be working in short bursts to keep the rep speed fast. If you’re hitting the individual option it’s a little more paced since you’re not going work/rest. Ideally you’re going unbroken on the hang squat cleans, moving with purpose on the burpees, and then keeping the bike at a consistent pace. You basically want to be moving through this one at the same rate of speed for the full 4 rounds. Don’t hammer out the gate and fall off. If all your rounds are within + or – 5 seconds of each other then you’re pacing this one correctly!