October 19, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
10/7 Calorie Echo/Assault Bike
10 Hand Release Push-Ups
5 Burpee Broad Jumps
15 V-Ups
20-30 Second Nose to Wall Handstand Hold

A.
Every 90 seconds, for 18 minutes (12 sets of):
Set 1: 3 Snatches @ 70%
Set 2: 2 Snatches @ 75%
Set 3: 1 Snatch @ 80%
Set 4: 3 Snatches @ 75%
Set 5: 2 Snatches @ 80%
Set 6: 1 Snatch @ 85%
Set 7: 3 Snatches @ 80%
Set 8: 2 Snatches @ 85%
Set 9: 1 Snatch @ 90%
Set 10: 1 Snatch @ 85+%
Set 11: 1 Snatch @ 90+%
Set 12: 1 Snatch @ 95+%

B.
Three sets of:
6-8 Strict Press @ 75+%
Rest 1-2 minutes between sets

C.
Individual Option:
Complete as many rounds and reps as possible in 20 minutes of:
15 Wall Ball Shots (30/20lbs to 10/9′)
10 Chest to Bar Pull-Ups OR 5 Ring Muscle Ups
50 Foot Handstand Walk

Partner Option:
Complete as many rounds and reps as possible in 20 minutes of:
15 Wall Ball Shots (30/20lbs to 10/9′)
10 Chest to Bar Pull-Ups OR 5 Ring Muscle Ups
50 Foot Handstand Walk
*Alternate full movements with your partner.

Conditioning Training Note
To finish off our PR week we’re aiming for a new heavy snatch. Give yourself a few good attempts at a new PR if you’re feeling it today and then move on. Don’t let yourself miss more than 3 times. For the workout afterwards we’re aiming for unbroken on the wall ball shots, 1-2 sets on the gymnastics movement, and then at least 5 foot sections on the handstand walk. Just keep chipping away at the 20 minute clock at a consistent pace. Try not to go too hot or too slow and finish this week strong. Deload/transition week next.