March 29, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Rack Carry
5 Divebomber Push-Ups
10 Slow Cat/Cows
15 Ring Rows
20 Line Jumps (forward or lateral)

A.
Every 3 Minutes, for 21 Minutes (7 sets) of:
Hang Clean + Clean
Sets 1-2 @ 55%
Set 3 @ 65%
Set 4 @ 75%
Sets 5-7 @ 70%+ or the heaviest weight you completed last week

B.
Every minute, on the minute, for 20 minutes:
Station 1: 13-16/10-13 Calorie Bike SPRINT
Station 2: 10 Burpee Box Jump Overs (24/20″)
Station 3: 15 Chest to Bar Pull-Ups
Station 4: Two rounds of 5 Hang Power Cleans + 5 Thrusters (135/95lbs)
Station 5: Rest

C.
Three sets of:
100 Foot Plate Pinch Carry
30-45 Second Pronated Hang from Pull-Up Bar
Rest as needed to go unbroken again

Athlete Notes:
Stay ahead of the clock. The goal on the bike minute is to perform your designated calories as fast as possible. Ideally this is taking less than 30 seconds. For the burpee box jump overs, your legs will be a little heavy but we want you to keep moving. Look for those to take 30-40 seconds. Up next is the 15 chest to bar pull-ups where we’re looking for 1-2 sets, and even with a break, these should be done in 30 seconds or less. The last working minute is going to be the longest and will likely take 45 seconds or more to complete and that’s the barbell complex. If you’re going to break, try and get the 5 hang cleans + 5 thrusters done and then either break there or hang on for a few more hang power cleans before knocking out the rest of the reps. Use that rest minute to control your heart rate and bring yourself back down.