June 15, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Suitcase Carry (each arm)
100 Foot Sandbag Carry (moderate weight)
30 second Supinated Hang from Pull-Up Bar
10 Bent Over Barbell Rows
20 PVC Pipe Overhead Alternating Reverse Lunges

Followed by…

Three sets of:
5 Snatch Grip High Hang High Pulls
5 High Hang Muscle Snatches
5 High Hang Power Snatches
5 Overhead Squats
Rest as needed
*Empty bar up to 95/65lbs.

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch from mid blocks x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
*Sets 7-8 = @ 80% of 1-RM Power Snatch

(Bar should be at the middle of the knee when starting)

B.
Eight sets of:
3 Back Squats @ 75-80%
Rest 60-90 seconds between sets

C.
Every minute, on the minute, for 20 minutes:
Station 1: 15 Wall Ball Shots (30/20lbs to 10/9′)
Station 2: Max Calorie Bike Erg OR Echo/Assault Bike

*If you have a partner, rotate stations with each other and your score is total calories achieved between the two of you.

D.
Three sets of:
45 Seconds of Max QualitySumo Deadlifts @ 30-40%
Rest 60 seconds between sets

Athlete Training Notes
This workout is going to burn the legs. We’re going for unbroken on the wall ball shots and then the fastest but sustainable pace you can hold on the machines. It doesn’t have to be sexy to be effective and this workout is just that. Five rounds in you’re going to be feeling it but don’t give in, keep going til the end!