COMPETITOR

Olympic: 5×3 Power Clean 5×2 Squat Clean Auxiliary: 21…15…9 of: Ski Cals HDDWB’s (30m Sand Bag Carry after each set) Metcon: Explode WOD

Olympic: Establish a 1RM Snatch Auxiliary: 21…15…9 of: Bike Cals Row Cals Ski Cals (1min Rest after each set) Metcon: Explode WOD

Olympic: 5×2 Hang Power Clean 3×5 Front Squat Auxiliary: 3 Rounds of: 3min AMRAP of: 12/10cal Ski 12 DB Snatch…50/35 12 Box Jumps…34/30″ 12 HR... Read More

Olympic: 8×1 Snatch Complex (Complex= 3 Snatch High Pulls, 2 Power Snatch, 2 Hang Squat Snatch) Auxiliary: 300 Double Unders (EMOM of 5 Squat Snatches…155/105)... Read More

Olympic: 8×1 Clean Complex (Complex= 3 Hang Cleans, 2 Front Squats, 1 Jerk) Auxiliary: NASTY GIRLS LOVE DT 3 Rounds of: 50 Air Squats 7... Read More

Olympic: 7×1 Clean Complex (Complex= 1 Power Clean, 2 Front Squat, 1 Squat Clean) Auxiliary: Every 3mins until failure: 10 Bench Press…135/95 10 Chest to... Read More

Olympic: 8×3 Hang Snatch High Pull 8×3 Hang Snatch Auxiliary: 9…7…5 of: Snatch…165/115 Thruster…165/116 Burpee Box Jump Over Bar Muscle Ups Metcon: Explode WOD

Olympic: 10mins to work up to a heavy 1rep Squat Clean Auxiliary: 70cal Ski (EMOM 5 Squat Cleans…185/125) Metcon: Explode WOD

Olympic: Every 30sec for 7min: 3 Squat Cleans Auxiliary: 1min…45sec….30sec Hold of: Top of Ring dip From pull up bar HS against wall Deadlift Hold…315/225... Read More

Olympic: 5×2 Slow Snatch Balance 6×2 High Hang Squat Snatch Auxiliary: 15k Row Metcon: Explode WOD