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9.20.19

Olympic: Work up to a 1RM Clean n Jerk Auxiliary: 5 Rounds of: 3 Legless Rope Climbs 24 DB Box Step Overs…50/35’s 6 Devils Press…50/35’s...
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9.18.19

Olympic: 7min EMOM of: 2 Hang Squat Snatch 2 Power Snatch 2 Snatch High Pulls Auxiliary: 3 Rounds of: 15 Devils Press…50/35’s 30 High Wall...
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9.17.19

Olympic: 5×2 Low Hang Squat Clean 5×2 Push Jerk Auxiliary: 400 Double Unders (EMOM- 6 DB Step Ups…50/35’s…24/20″) Metcon: Explode WOD

9.16.19

Olympic: 7×3 Snatch High Pulls 7×2 Snatch Auxiliary: 35 Bar Muscle Ups (EMOM 4 Hang Squat Cleans…185/125) For Time (12min Time Cap) Metcon: Explode WOD

9.13.19

Olympic: 5×2 Split Jerk 5×2 Below the knee Hang Squat Clean Auxiliary: 2 Rounds of: 30 Weighted Pistols…53/35 30 PHSPU 90 Heavy Double Unders Metcon:...
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9.11.19

Olympic: 5×2 Power Snatch 5×2 Heaving Snatch Balance Auxiliary: 20 Rounds of: 1 Snatch…205/145 1 Legless Rope Climb 3 Back Squat…275/185 Metcon: Explode WOD

9.10.19

Olympic: 9×1 Squat Clean n Jerk 9×1 Low Hang High Pull Auxiliary: 18min EMOM of: 10/8cal Row 5 Burpee Box Jump Over…28/24″ Metcon: Explode WOD

9.9.19

Olympic: Every 30sec for 7min: 2 Hang Snatches Auxiliary: Every 2min for 14min: 9cal Bike 7 OHS…185/125 5 Bar Muscle Ups Metcon: Explode WOD

9.6.19

Olympic: Every 2mins for 12min: 3 Split Jerks 4 Power Cleans 2 Squat Cleans Auxiliary: 18…15…12…9 of: Back Squat…225/155 Ring Muscle Ups Metcon: Explode WOD

9.4.19

Olympic: 5min EMOM of: 2 Hang Power Cleans 1 Hang Squat Clean Auxiliary: 9 Rounds of: 200m Run 4 Bar Muscle Ups Metcon: Explode WOD
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