March 11, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 45 Second Bike
Station 2: 45 Seconds of Single Unders
Station 3: 45 Second Farmer Carry
Station 4: 45 Second Goblet Squat Hold

A.
Every 2 minutes, for 6 minutes (3 set) of:
3-Position Clean @ 60%
(Hang Clean, Hang Clean Below Knee, Floor)

Every 2 minutes, for 6 minutes (3 sets) of:
Power Clean + Clean @ 65-75%

Every 2 minutes, for 10 minutes (5 sets) of:
Clean @ 75%+

B.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 17-20/13-16 Calorie Assault Bike
Station 2: 50 Foot Handstand Walk
Station 3: 15-20 Toes to Bar
Station 4: 3-4 Rope Climbs OR 12-15 Strict Handstand Push-Ups
Station 5: 10 Alternating Single Arm Dumbbell Ground to Overhead (70/50lbs)*

*Can be snatch or clean and jerk.

C.
Three sets of:
8-10 Tempo Pronated Grip Chest Supported Rows @ 3111
Rest as needed

Followed by…

Four to Five sets of:
15-20 Reverse Hypers
Rest as needed

Athlete Notes:
Mix and match movements coming up today. We’re going to see some of these skill movements and taxing pieces at these later parts of the season so why not get some volume accumulation during an EMOM. We’re looking for each station to be around 40-50 seconds of work, take a quick breath transition, then move to the next. Make sure you’re customizing appropriately. Stay ahead of the clock or get left in the dust.