March 7, 2022 – Competition Program

Primary Training Session
Get Moving Warm-Up
Every 4 minutes, for 12 minutes (3 sets of):
15/12 Calorie Row or Bike
3 Strict Pull-Ups
6 Chest to Bar Pull-Ups
9 Butterfly Pull-Ups
12 Burpees to a Pull-Ups Bar

A.
Back Squat
Set 1 – 8 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 80%
Set 4 – 6 reps @ 85%
Rest 2 minutes between sets

B.
Every minute, on the minute, for 5 minutes:
3 Power Snatch + 3 Hang Squat Snatch @ 50-55%

Rest 60 seconds

Every minute, on the minute, for 5 minutes:
Power Snatch + 2 Hang Squat Snatch @ 60-70%

Rest 60 seconds

Every minute, on the minute, for 3 minutes:
30 Seconds Max Reps Snatch @ 40%

C.
Complete as many rounds and reps as possible in 20 minutes of:
8 Dumbbell Thrusters (50/35 lbs)
4 Strict Handstand Push-Ups
8 Dumbbell Hang Clean and Jerks (50/35 lbs)
4 Toes to Bar
Rest 60 seconds
8 Dumbbell Thrusters
8 Strict Handstand Push-Ups
8 Dumbbell Hang Clean and Jerks
8 Toes to Bar
Rest 60 seconds
8 Dumbbell Thrusters
12 Strict Handstand Push-Ups
8 Dumbbell Hang Clean and Jerks
12 Toes to Bar
Rest 60 seconds
8 Dumbbell Thrusters
16 Strict Handstand Push-Ups
8 Dumbbell Hang Clean and Jerks
16 Toes to Bar
Rest 60 seconds
8 Dumbbell Thrusters
20 Strict Handstand Push-Ups
8 Dumbbell Hang Clean and Jerks
20 Toes to Bar

Continue the pattern until the 20 minute mark.

D.
Accumulate 100 Banded Hamstring Curls in as few sets as possible.

E.
For time:
50 V-Ups*

*Every time you have to break, perform 50 flutter kicks

(25 each leg)

Athlete Notes:
Today’s workout is going to be a longer AMRAP with a bunch of movements we wouldn’t be surprised to see this season! That said, there’s a sneaky little 60 second rest requirement (similar to the 2021 open) that not only shortens the workout, it makes you have to move faster! The first few rounds of this should be done at a sprint pace because you’re only going to be working for a short amount of time then getting a full minute to rest. As the workout extends further, you’ll have to be more strategic about breaking up some of gymnastics movements as those reps will be ascending. The dumbbell movements stay at 8 the entire time, so we’d like to see you push that. This workout will come down to being fast and efficient on the gymnastics, and muscle fatigue that will catch up in the later minutes!