March 15, 2022 – Competition Program

Primary Training Session

Warm-Up
Every 3 minutes, for 9 minutes (3 sets of):
10 Alternating Dumbbell Snatches (50/35)
5 Lateral Burpees Over the Dumbbell
10/7 Calorie Assault Bike

A.
Four sets of:
High Hang Snatch x 2-3 reps @ 30-50%
Rest as needed

Followed by…

Every minute on the minute for 6 minutes:
Hang Snatch + *Pause Snatch + Snatch @ 60-65%

Followed by…

Every 90 seconds for 9 minutes (6 sets):
*Pause Snatch + Snatch @ 70-80%

*As you lift the bar, stop at the knee for three full seconds before continuing your lift.

B.
Every minute, on the minute, for 10 minutes:
7-10 Strict Handstand Push-Ups

C.
Complete ten sets of:
50 foot Handstand Walk OR 4 Wall Walks
3 Squat Snatches (185/125 or 70%)
Rest 1:1 or alternate with a partner “you go/I go” style

D.
Three to Four sets of:
15-20 Reverse Hypers

*Load approximately 60% of your 1RM Back Squat

*If you don’t have access to a reverse hyper, perform 15-20 banded pull throughs.

Athlete Notes:

Today’s workout is meant to be a sprint. We’d love for you to grab your buddy and go 1:1 with each other, but otherwise just watch the clock and rest as long as it took you to finish. Can you keep all the sets under 60 seconds? This is a great opportunity to work on SPEED in the handstand walk. The snatches are meant to be touch and go, so pick a weight that allows for that! Have some fun!