October 9, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
25 Banded Good Mornings
15 Wide Foot Goblet Squats (light)

Followed by…

Three sets of:
5 Box Jump All the Way Overs (no higher than 20″)
Rest 60 seconds between sets

A.
Take 15-20 minutes to build to today’s heavy…
Snatch x 1.1.1 reps from high blocks

*Set the block height to where the bar sits at mid thigh.
*Rest 5-10 seconds between singles.
*If you do not have blocks, then perform this as a hang snatch from mid thigh.

B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 10 reps @ 60%

C.
Against a 2 minute clock, complete as many rounds and reps as possible of:
15/12 Calorie Row
12 Unbroken Wall Ball Shots (30/20 to 10/9′)
9 Toes to Bar
Rest 60 seconds between sets and repeat for a total of SEVEN sets (21 minutes)

*Pick up where you left off on each round.
*Wall ball shots must be completed unbroken, unless you are mid-set when the clock expires.

**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.

D.
Three sets of:
8-10 Right Leg Bulgarian Split Squats
Rest 15 seconds
8-10 Left Leg Bulgarian Split Squats
Rest 60 seconds

E.
Accumulate 100 Hanging Knee Raises

Athlete Notes:
Monday’s are going to be all about working at a 2:1 ratio. Today is 2 minutes on and 1 minute off. None of the movements or reps are high enough or high skill enough to keep you waiting so just keep moving the full 2 minutes then shake the arms out during the 60 second rest. The goal is to row at a pace that has you off in around 45 seconds, then unbroken on the wall balls – because it’s required – and then unbroken on the toes to bar as well. Remember to pick up where you left off.