COMPETITOR

Warm up- 21…15…9 assault bike cals (10 Burpees between sets) Olympic: 5×2 Snatch Strength: 30 Deadlifts…315/205 For Time Metcon: Explode WOD

Warm up- 50…40…30cal Row (rest 1min) Olympic: 5×2 Hang Clean Strength: 3×5 Back Squat 3×5 Strict HSPU Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5×3 Snatch Hang High Pulls Strength: 21…15…9 of: Deadlift…315/205 Bench Press…225/135 For Time Metcon: Explode WOD

REST DAY

Warm up- 50cal Assault Bike Olympic: 9…7…5 of: Hang Squat Clean (30sec Rest between sets) Strength: 2×8 Front Squat 2×8 Shoulder Press Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5min EMOM of: 2 TnG Snatch 2 Bar Muscle Ups Strength: 2×8 Deadlift 2×8 Strict Pull Ups Metcon: Explode... Read More

Warm up- 800m Run Olympic: 10min EMOM of: 2 Power Cleans 2 Jerks Strength: 2×8 Back Squat 2×8 Bench Press Metcon: Explode WOD

Warm up- 50cal Assault Bike Olympic: 5×3 Snatch Hang High Pulls Strength: 3×3 Trap Bar Deadlift 3×3 Pull Up Metcon: Explode WOD

Warm up– 1000m Row Olympic: 5×1 Jerk Strength: 3×3 Front 3×3 Bench Press Metcon: Explode WOD

Warm up- 800m Run Olympic: 5×1 Snatch Strength: 3×3 Deadlift 3×3 Weighted Muscle Up Metcon: Explode WOD