COMPETITOR

Warm up- 1000m Row Olympic: 5×2 High Hang Squat Clean Strength WOD: 3 Rounds of: 20cal Assault Bike 8 OHS…185/115 For Time Metcon: Explode WOD

REST DAY

Warm up- 800m Run Strength WOD: 3 Rounds of: 6 Thrusters…225/145 9 Dball…150/80 12 G.I. Janes For Time Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 3×5 High Hang Squat Snatch Strength: 3×5 Deadlift 3×5 Chin Up 3×5 Bent Over Row Metcon: Explode WOD

Warm up- 50cal Assault Olympic: 3×5 Squat Clean (singles) Strength: 3×5 Back Squat 3×5 Front Squat 3×5 Bench Metcon: Explode WOD

Warm up- 800m Jog Strength WOD: 10min EMOM of: 1 Clean n Jerk…255/165 2 Med Ball Ring Muscle Ups…14/10 Metcon: Explode WOD

REST DAY

Warm up- 200 Double Unders Strength WOD: 15…10…5 of: Snatch…185/125 (30/20cal Assault Bike after each set) Metcon: Explode WOD

Warm up- 3x20cal Assault (1min Rest) Olympic: 6×1 Clean n Jerk Strength: 2×8 Back Squat 2×8 Bench Press 2×8 DB Shoulder Press 2×50 GHD Sit... Read More

Warm up- 1000m Row Olympic:  6×1 Squat Snatch Strength: 2×8 Deadlift 2×8 C2B Pull Up 2×8 Chin Up 2×8 Bent Over Row Metcon: Explode WOD