March 18, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Spend 90-120 seconds (each side) in a Banded Perfect Stretch.

Followed by…

Three rounds of:
20 Alternating Lateral Lunges
15 Russian Kettlebell Swings
10 Monster Walks (forward and back)
10 Lateral Monster Walks (left and right)
5 Kettlebell Windmills (each arm)

Followed by…

Every minute, on the minute, for 3 minutes:
6 Burpee Box Jump Overs (for speed) (24/20″)

A.
Take 15-20 minutes to build to today’s heavy…

Clean + Jerk + Front Squat + Jerk

Compare results to the “Bella Complex” from the 2021 Rogue Invitational.

B.
Five sets of:
Deadlift x 5 reps
Rest 2 minutes between sets

Set 1: 70-75%
Set 2: 75-78%
Set 3: 75-80%
Sets 4 and 5: 75-82.5%

*Do not bounce the weights, touch and go is allowed but no bouncing.

C.
“Regionals 17.3”

100 Foot Dumbbell Overhead Walking Lunge (70/50lbs)
100 Double Unders
50 Wall Ball Shots (30/20lbs to 10/9′)
10 Rope Climbs OR 20 Ring Muscle Ups
50 Wall Ball Shots
100 Double Unders
100 Foot Dumbbell Overhead Walking Lunge

Time cap: 16 minutes

D.
Every minute, on the minute, for 16 minutes:
Station 1: 50 Foot Suitcase Carry (each arm)
Station 2: 12-15 GHD Sit-Ups
Station 3: 15-18 V-Ups
Station 4: Rest