November 1, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets, performed as a warm up, of:
15/10 Calorie Bike
100 Foot Double Dumbbell Farmers Carry
100 Foot Double Dumbbell Overhead Carry
10-15 Med Ball Soccer Tosses against wall
10-15 Air Squats

A.
Three sets of:
3-Position Snatch @ 50% of 1-RM Snatch
(High Hang, Hang, Hang Below the knee)
Rest as needed

Followed by…

Every 90 seconds, for 6 minutes (4 sets) of:
Pause Hang Power Snatch x 3 reps @ 50-60%
(Pause the knee each rep for a full second)

Followed by…

Every 90 seconds, for 6 minutes (4 sets) of:
1 Hang Power Snatch + 2 Hang Snatch @ 70-80%

Followed by…

Every minute, on the minute, for 5 minutes:
4 Snatches @ 60%
Perform these touch and go and focus on smooth lifts

B.
Every minute, on the minute, for 6 minutes:
10-15 Chest to Bar Pull-Ups

*Sets must be completed in 1 attempt, cap yourself at that volume.

C.
Complete as many rounds and reps possible in 14 minutes of:
7 Overhead Squats (195/130 lbs)
200-Foot Sandbag Carry (150/100 lbs)
7 Sandbag Squats
200-Foot Shuttle Run

Customizations:
Overhead Squats – 65-70% of your 1RM
Sandbag Carry – Double Kettlebell Front Rack Carry
Sandbag Squats – Double Kettlebell Front Squats

Athlete Notes:
Your legs and low back will be on fire during today’s workout. We’re testing your ability to move consistently for the entire 14 minutes, and trust your overhead ability. The sandbag carry will get tough and we expect most of you to drop it but no more than once for each of the 200 foot increments. The sandbag squats should be something that you go straight from the carry and knock those out. It’s more of a desire thing than an ability thing so just hang on and force yourself to drop. The shuttle run is going to be at a pace that allows you to recover enough to go straight to the overhead squats, which for many of you will be the most challenging after your midline is fatigued. Find a good stable position, and pick a weight that allows you to hit the 7 reps in no more than 1-2 attempts each round. Use the shuttle run as a chance to shake your arms out then grab that bar right away. Most of you should definitely clean, jerk, back rack, then go overhead with it, don’t waste time failing snatches.