February 15, 2022 – Competition Program

Primary Training Session
A.
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 foot Sandbag Bearhug Carry (150/100)
15 Russian Kettlebell Swings
10 Goblet Squats
5 Single Arm Kettlebell Presses + 1 Windmill (each arm)

B.
Build to todays Heavy Clean in 15 minutes and then. . .

Every minute on the minute for 8 minutes:
Clean x 1 rep @ 85-90% of todays max

C.
Complete as many rounds and reps as possible in 30 minutes of:
1 Legless Rope Climb/2 Rope Climbs (alternate each round)
400 Meter Run
20 Dumbbell Box Step Overs (2×50/35lbs to 24/20″)

Go right into …

From 30-40 minutes establish:
2 Hang Power Clean + 2 Front Squats

Athlete Notes:
Today’s workout is going to be a grind! We’re moving for 30 minutes straight and there really isn’t many places to stop. We want to see the rope climbs attacked right away after finishing the step overs, especially the rounds where you get to use your feet. The run should be at an aggressive yet manageable pace (think mile pace). Those step overs are going to be where you develop mental toughness and resiliency today! Challenge yourself to hang on to them and keep grinding through. If you have to set them down, pro tip, set them on the box so you don’t have to grab them from the ground. Or… make the rule that they have to go to the ground, that’ll make you less likely to drop them!