competition track 3 DAY sample 

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DAY 2

Warm-up:

10 min AMRAP for Quality

6 No-jump Burpees

6 Stationary Inchworms 

6 Double DB Seated Strict Press @ easy-moderate 

6 Double DB Bent-over Rows @ easy-moderate 

Strength I:

Push Press 

3 Sets of 

4 @ 70%

Rest 20sec

3 @ 75%

Rest 20sec

2 @ 80%

Rest 2 min b/t sets

Strength II:

4x

12 Bent-over Barbell Row 

12 DB Neutral Grip Bench Press 

12 DB Lat Pull-overs 

Rest 1 min b/t sets

 

Pick a challenging weight where you can maintain form and perform each set unbroken.

WOD:

EMOM x16

1st: 20/16 Cal Row or Assault Runner 

2nd: 12 Double DB Hang Power Snatch @ 35/25s

3rd: 8R/L Single-arm DB OHS @ 35/25

4th: Rest

Core: 

3Rds

12R/L Standing KB Oblique Dips @ 50/35

20 Kipping Straight-leg Raises to Parallel

Rest 1 min b/t rds