September 5, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
100 Foot Single Arm Kettlebell Front Rack Carry (each arm)
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Kettlebell Overhead Carry (each arm)

Followed by…

Three sets of:
30 Second Banded Monster Walk
20 Banded Good Mornings
10 Goblet Squats

A.
Five sets of:
Back Squat x 6 reps @ 85-88%
Rest 2 minutes

B.
Every 2 minutes, for 8 minutes (4 sets of):
Hang Snatch x 2 reps
Set 1: 70%
Set 2: 75%
Set 3: 81%
Set 4: 84%

Followed by…

Every 2 minutes, for 8 minutes (4 sets of):
Snatch x 1 rep
Set 1: 85%
Set 2: 88%
Set 3: 91%

C.
Complete as many rounds and reps possible in 10 minutes of:
20 Wall Balls (20/14 lbs to 10/9′ target)
10 Hang Power Snatches (95/65 lbs)

D.
Three sets of:
8-10 Right Leg Farmer Hold Reverse Lunges
Rest 30 seconds
8-10 Left Leg Farmer Hold Reverse Lunges
Rest 30 seconds
6-8 Tempo Glute Ham Raises @ 21X1
Rest 90 seconds

Athlete Notes:

If you’ve noticed, each week our AMRAP’s have been descending just slightly in time. That means we want you picking the intensity up as you go. Today’s workout is no exception. We train the heavy wall ball all the time so this standard ball to a standard height should be no problem at all. We expect unbroken here, take a breath or two, and then try to hang on to the barbell. The barbell weight is light enough that you shouldn’t have too much trouble with it, especially since the movement stimulus bounces between this and wall balls relatively frequently. Come out hot and see if you can hold on!