August 31, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets of):
3-5 Wall Walks
8-10 Ring Rows
10-12 Goblet Hold Alternating Lateral Lunges
Echo/Assault Bike the Remainder

A.
Every 2:30, for 20 minutes (8 sets of):
Power Snatch + Overhead Squat + Hang Snatch (above the knee)

Start at 60% and build based on quality.

B.
Three sets of:
10 Close Grip Bench Press @ 60-65%
Rest 1-2 minutes between sets

C.
Individual Option:
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
Into…
Three rounds of:
4 Wall Facing Strict Handstand Push-Ups
8 Toes to Bar
12 Single Arm Kettlebell Hang Snatches (53/35lbs) (6/arm however you choose)

Partner Option:
Complete as many rounds and reps as possible in 20 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of…
4 Wall Facing Strict Handstand Push-Ups
8 Toes to Bar
12 Single Arm Kettlebell Hang Snatches (53/35lbs) (6/arm however you choose)
*Switch when the partner returns from the run, pick up wherever the AMRAP partner left off.

*Sub the Wall Facing for any push-up or handstand push-up variation if needed.

D.
Three sets of:
Max Stationary Dips
Rest 30 seconds
Max Barbell Curls
Rest 45-60 seconds

Conditioning Training Note
To finish the week off we’ve got a partner and/or individual option. If you’re hitting the indi version then you’ll look to run at slightly faster than your 5k pace. When you’re in for the 4/8/12 we’ll be looking for smooth movements and intentional transitions. If you have to break, take a break, but the movements should be low enough reps and non-conflicting enough to where you should be able to keep any breaks to a minimum. A good goal is to get into that 4th round.