COMPETITOR

Warm up- 1000m Row Olympic: 5,4,3,2,1 of TnG Snatch (1min Rest after each set) Strength: 21…15…9 of: Deadlift…315/215 S2OH…185/125 Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5×1 Snatch Complex (Complex= power, low hang power, high hang squat) Strength: 12…9…6 of: OHS…225/145 Bar Muscle Ups Metcon: Explode... Read More

Warm up- 50cal Assault Bike Olympic: 3×5 Jerk Strength: 5…4…3…2…1 of: Rope Climbs Clean n Jerk (heavy) Metcon: Explode WOD

Warm up- 800m Run Olympic: 3×5 Hang Snatch 3×5 Hang Squat Snatch Strength: 9…7…5 of: Deadlift Ring Muscle Ups Paralette HSPU Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 3×5 Hang Power Clean 3×5 Hang Squat Clean Strength: 15…10…5 of: Back Squat Weighted Chin Up Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 9…7…5 of: Shoulder to OH (heavy) Bar Muscle Up 25m Sled Pull (strap around the waist…heavy!!!) Metcon: Explode... Read More

REST DAY

Warm up- 200 Double Unders Olympic: 5×2 Jerk Strength: 400m KB Farmers Carry…97/70 Metcon: Explode WOD

Warm up- 800m Run Olympic: 7min EMOM of: 3 Clean n Jerk (singles) Strength: 21…15…9 of: Bench Press GHD Sit Ups Land mine Rotations Metcon:... Read More

Warm up- 50cal Assault Bike Olympic: 10min EMOM of: 1 Power Snatch 1 Low Hang Snatch 1 High Hang Squat Snatch Strength: 12…9…6 of: Back... Read More