March 4, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Farmer Carry
100 Foot Front Rack Carry
60 Second Plank Hold
30 Second Bottom of Goblet Squat Hold
60 Second Bike @ Ascending Effort

A.
Every 2 minutes, for 16 minutes (8 sets) of::
Hang Clean + Clean @ 70-80% of 1-RM Clean

B.
Back Squat:
Set 1: 4 reps @ 55%
Set 2: 3 reps @ 65%
Set 3: 2 reps @ 75%
Set 4: 1 rep @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 90%
Rest 2-3 minutes between all sets

C.
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 15-20/10-15 Calorie Assault Bike
Station 2: 20 Wall Ball Shots (20/14 to 10′)
Station 3: 16-20 Alternating Single Arm Dumbbell Hang Clean and Jerks (50/35lbs)
Station 4: 12-15 Toes to Bar

At the 22:00 mark…

Two rounds for time of:
20/15 Calorie Assault Bike
20 Wall Ball Shots (20/14 to 10′)
20 Alternating Single Arm Dumbbell Hang Clean and Jerks (50/35lbs)
15 Toes to Bar

Athlete Notes:
Push the pace and go for unbroken sets. We’re looking to stay ahead of the clock on this EMOM and then see what you have left in the tank on the for time portion. The goal should be to hit each movement in less than 45 to 50 seconds, just enough time to take a gasp of air and knock out the next movement. How long can you hang on?