competition style workout

A) Event 1

For time:

• 20 BBJO
• 40 WB
• 20 Deadlift @70kg
• 40 C2B
• 20 Deadlift
• 40 WB
• 20 BBJO

Cap: 14min

rest as needed before part B

B) Event 2

10 Rounds For Time:

• 4 bMU
• 200m Run

Zone 1:
-Barbell Lunge x 6 (left 6 then right 6)
-offset BB back squat x 6 (per leg)
-Rest 30s

Zone 2:
-Handstand wallwalk/Handstand box stepx3
-DB Bicep hammer curl x 6 (per hand)
-DB French press x 8
-Rest 30s

Zone 3:
-Row 300m
-Pike Crunch/Pike with rowerg x 8
-Rest 30s

Zone 4:
-Seated Sled pull YGIG (Use only hands=no hip hinge)

Zone 5:
-Jog moderate pace(3% inc)

-1 round
-7,5min / 45s
-Heavy weights in zones 1, 2 and 4
-Make sure to use rest within zones

4 sets for quality:
Overhead squat x 5-5-5-5
30 s rest
ring dips x 3-5
30 s rest
single arm farmers carry x 20 m + 20 m
60 s rest

4 rounds for time

15 cal echo bike
15 deadlift 55 kg
10 box step overs 2x15 kg

tall clean + tempo squat clean practice

For time:
10-8-6-4-2 squat clean, increasing weight
2-4-6-8-10 heavy KB swing

TC: 8'

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
20 burpee over bar
Remaining time max calories echo bike

3-4 rounds

3 wall walk
6 power snatch @40 kg
7 cal echo bike
6 power snatch @40 kg
3 wall walk

Rest 2 min

2-3sets:

10-20 GH sit up
20-40m D-ball carry
40-60m OH carry

- 1 Round + Finisher
- 7min work / 50s Rest
- Focus on maximum effort in all zones

A

Zone 1:
Hill Run (3-5% inc)

Zone 2:
RowErg 250m
BBJ 30m

Zone 3:
Sled Push 15m Burst (as fast as possible)
Pushup x 10
Forward Stepping Lunge x 10
Clean x10

Zone 4:
SkiErg 250m
Heavy WB x 15

B

Core Finisher:
50s Ski Sprint (at max)
50s Plank
50s Run Sprint (at max)
50s Jack knife
50s KB Hold

UB #1

https://drive.google.com/file/d/1LUki31Vn_CRiW_gvr0C0TrXYqhh57va4/view

Power Clean

A) Build to days heavy 3RM (drop and go)

B) 3-5x1 @85-90% from 1RM

C) Clean Pull

• 3x1 @110-120%

Strength

A) 3 Supersets Of:

• 8/8 Bulgarian Split Squat (2xKB front rack)
• 5-10 Glute Ham Raise

B) 3-4 Rounds Of:

• 5-10 ab wheel rollout
• 30/30s DB Weighted Side Plank
• 3-5 Dragon Flag