October 1, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 5-10 minutes working on the following:

Thoracic Mobility Drills

Followed by…

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 1 Round of “Cindy”
Station 2: 10 Box Step Overs (1x 50/35lb dumbbell)
Station 3: 10 Right Arm Single Arm Hang Clean and Jerks + 10 Left Arm Single Arm Hang Clean and Jerks (50/35lbs)
A.
Every 90 seconds, for 12 minutes (8 sets of):
2 Position Snatch (high hang, mid hang)

Set 1: 69%
Set 2: 73%
Set 3: 76%
Set 4: 79%
Sets 5-8: 79+%

*Only increase after a successful/made lift.

At the 12:00 mark…

Every minute, on the minute, for 3 minutes:
3 Low Hang High Pulls @ 90+% of 1RM Snatch

B.
Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk x 1 rep @ 80+%

Then, at the 12:00 mark…

Every 3 minutes, for 6 minutes (2 sets of):
Max Unbroken Strict Press @ 85% of 1RM Push Press

C.
Option A:
Every minute, on the minute, for 6 minutes:
Station 1: 6-8 Ring Muscle Ups
Station 2: Rest

Option B:
Every minute, on the minute, for 6 minutes:
Station 1: 60-70% of Max Unbroken Reps of Gymnastics Pulling of Choice
Station 2: Rest

*Example.. your best set of Chest to Bar Pull-Ups is 10. You will perform 6-7 reps on the minute (60-70% of 10).
**Try to pick the same movement that you performed the density test on to begin the cycle.

D.
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1: 20-22/16-18 Calorie Echo/Assault Bike
Station 2: As many rounds/reps of “DT” as possible (155/105lbs)
Station 3: Rest

*Pick up where you left off on DT each time.

“DT” = 12 deadlifts + 9 hang cleans + 6 shoulder to overhead.

Conditioning Training Note
Anytime there’s DT in an EMOM it’s a nasty day. We’ve just got 2 working stations. The first one should take around 50-60 seconds to complete. We want you working on going straight from the bike to the barbell. Take one breath and then start chipping away at DT. We’re hitting an AMRAP of it in that 60 seconds so you’ll want to break this one similar to how you would if we were just doing DT straight through. Break at the 11th deadlift and before the 9th hang clean. Shake the arms out and then pick it back up to rip it. If you go unbroken early on you’ll start to blow up once we’re in the mid to later sets on the workout. Think you can get through at least a double DT??