COMPETE – 23.01.04

WARM-UP

3 sets:

12/15-calorie row

5 wall squats

10 behind the neck push presses

– Use an empty BB and a snatch grip.

1 set:

5 hang snatch pulls

5 overhead squats

5 tall snatches

5 dip squat snatches

5 hang squat snatches

– Use an empty barbell.

3-4 sets:

2 dip squat snatches

1 hang squat snatch

– Build in load to just under your first working set.

NOTES

Use the first few sets to elevate your heart rate and increase your range of motion.

Increase the loading on the barbell to build up to your working weight.

MAIN LIFT

3 sets for load:

2 dip squat snatches

1 hang squat snatch

– Dip is from the hip, and the hang is from above the knee.

2 drop sets:

1 complex @ 95%

1 complex @ 90%

NOTES

Perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.

Maintain a vertical torso for the dip squat snatches, but lean the torso forward OVER the bar for the hang squat snatch.

Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

Rest 3:00 between sets.

3 rounds for time:

20 burpee box overs (24/30 in)

400/500-m row

NOTES

Stimulus & Goals

10:00-15:00.

Spend no more than 2:15 on the rower. Advanced athletes should look to keep their row consistently at 1:50 or less.

ACCESSORY - I

EMOM 9:

Min. 1 | :30 GHD sit-ups

Min. 2 | 5 hang muscle snatches

Min. 3 | 10 snatch grip bent over rows

NOTES

For Accessory – I, use a load for the muscle snatches and rows that can be done unbroken. Build in load if desired.

STRETCHING

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)