COMPETITOR

Warm up- 800m Run Olympic: 5min EMOM of: 3 Squat Cleans (singles) Strength: 21…15…9 of: High Heavy WB’s…30/20…11/10 Deadlift…315/220 For Time Metcon: Explode WOD

Rest Day

Warm up- 200 Double Unders Olympic: 5×5 Snatch Hang High Pulls Strength: 2×8 OHS 2×8 Bench Press 2×8 Dips Metcon: Explode WOD

Warm up- 1000m Row Olympic: 3×3 Jerk 3×3 Hang Power Clean Strength: 2×8 Deadlift 2×8 Weighted Pull Up 2×8 RDL Metcon: Explode WOD Auxiliary: 40…30…20…10... Read More

Warm up- 50cal Assault Olympic: 6×1 Squat Snatch (pause at low hang) Strength: 2×8 Back Squat 2×8 Front Squat 2×8 Shoulder Press Metcon: Explode WOD

Warm up- 50cal Assault Auxiliary: 24 Rope Climbs For Time Metcon: Explode WOD

Rest Day

Warm up- 800m Run Olympic: 3×3 Hang Squat Cleans Strength: 3×3 Back Squat 3×3 Front Squat 3×3 Thruster 3×3 Shoulder Press Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 10min EMOM of: 3 Squat Snatch Singles Strength: 3×3 Deadlift 3×6 Clean Grip RDL 3×3 Pull Up Metcon: Explode... Read More

Warm up- 40…30…20 Assault cals (1min Rest between) Auxiliary: 3 Rounds of: 700m Row 800m Run 3min Rest For Time Metcon: Explode WOD