March 20, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry
100 Foot Double Kettlebell Overhead Carry
10 Kettlebell Sotts Press*
90 Second Ascending Effort Assault Bike

*Only squat as low as you can go while still performing a quality press.

A.
Every 90 seconds, for 9 minutes (6 sets of):
Snatch
Sets 1-3: 2 reps @ 65%
Sets 4-6: 2 reps @ 70%

Followed by…

Every 2 minutes, for 12 minutes (6 sets of):
Snatch x 1 rep @ 75+%
*Build but if you miss, drop by 5% on the next rep.

B.
Every 3 minutes for 12 minutes:
10 Back Squats @ 60-65%
5 Box Jumps with Step Down

*Box height does not matter, landing tall on the box does. Pick a box that you can jump to and land with almost straight legs on each rep.

C.
For time:
50 Dumbbell Box Step Overs (50/35lbs to 24/20″)
100 Wall Ball Shots (20/14 to 10/9′)
150 Foot Handstand Walk (25′ Unbroken Increments)

*Handstand walk substitution:
12 Wall Walks

D.
Three sets of:
15-20 Alternating Single-Leg Banded Seated Knee Tucks Each Leg
Rest as needed

Athlete Notes:
Big sets. That’s what we’re looking for in today’s workout. The goal on the stepovers is smooth and consistent, try to knock those out in 3-4 sets max. After that we’ll move to the normal wall ball weight and height so we’re looking for you guys to send it on that and try to finish them in 2-3 sets. We want to see you guys pushing the pace and then seeing how well you manage handstand walks under fatigue. Don’t ease up to save yourself for them, push the pace and then see what happens upside down.