May 5, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Machine of Choice
10 Single Arm Kettlebell Front Squats Each Arm
100 Foot Suitcase Carry (each arm)
60 Second Elbow Plank

A.
Eight sets of:
Snatch + Hang Snatch + Snatch Balance + Overhead Squat
*Start around 60% and build based on quality/completion.
**Try to perform as a single unbroken complex.
Rest as needed

Followed by…

Four sets of:
Snatch Lift-Off + 5 Second Pause @ Knees + 3 Low Hang High Pulls + Snatch Pull (90+%)
Rest as needed

B.
Four sets of:
2 Front Squats @ 90%
Immediately followed by…
4 Back Squats (same bar)
Rest 2-2:30 between sets

C.
For time:
800 Meter Run

Followed by…

Two rounds of:
10 Lateral Burpees Over Bar
5 Bar Muscle Ups
5 Power Cleans (185/125lbs)
8 Lateral Burpees Over Bar
4 Bar Muscle Ups
4 Power Cleans
6 Lateral Burpees Over Bar
3 Bar Muscle Ups
3 Power Cleans
4 Lateral Burpees Over Bar
2 Bar Muscle Ups
2 Power Cleans
2 Lateral Burpees Over Bar
1 Bar Muscle Up
1 Power Cleans

Followed by…

800 Meter Run

D.
Three sets of:
Barbell or Safety Bar Good Mornings x 8 reps @2311 tempo
Rest as needed
Box Step-Ups with Kettlebells x 8 reps per leg
Rest as needed

Athlete Notes:
A running sandwich is coming up today. Start out with the first run at around your mile pace. You should be pushing hard but not so gassed that you have to take any time starting on the chipper portion. For the burpees we’re looking for a consistent pace. If you move smooth on those and can go unbroken on the bar muscle ups and barbell then you’ll be solid. If you can’t go unbroken on the muscle ups and bar then we’ll be looking for you to push the pace harder on the burpees to make up time. Once it’s back to that second 800 meter run we’re looking to beat our first 800 time. Push hard, transition quickly, try to go as far as you can without chalking up. Recipe for success.