March 14, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
90 Second Assault Bike
2-3 Wall Walks
20-30 Second Nose to Wall Hold

Followed by…

Two sets of:
5 Hang Muscle Snatches
5 Low Hang Power Snatches
5 Power Snatches
5 Overhead Squats
*(75/55lbs)*

A.
Accumulate 20 good reps of:
Drop Snatch with Empty Bar

Three sets of:
3-Position Snatch @ 70-75%
(High hang snatch + Hang Snatch + Snatch)
Rest 2 minutes

Three sets of:
Power Snatch + Snatch @ 80%
Rest 2 minutes

B.
Against a 90 second clock:
25/18 Calorie Assault Bike
Max Distance Handstand Walk OR Wall Walks in the remaining time.
Rest 90 seconds between sets and complete a total of SIX sets.

*Pick a calorie amount that you’re able to finish under 60 seconds for the first couple rounds.

C.
Three sets of:
10-12 Mixed Grip Pull-Ups (5-6/Direction)
Immediately Followed by…
MAX Unbroken Ring Rows with Perfect Form
Rest 1-2 minutes

D.
Three sets of:
10-12 Gorilla Rows Each Arm
Rest as needed

Athlete Notes:
Jack the heart rate up then get upside down. This workout is all about being proficient on your hands. The goal is 45-60 second sprint on the bike and then kick straight up. Some of you will fall, that’s ok, push the pace and see what happens!