COMPETITOR

Olympic: 8×3 Squat Snatch (2sec pause in the bottom) Auxiliary: 12min EMOM of: 0:00-6min: 5cal Ski 3 OHS…195/135 6min- 12min: 5cal Ski 2 Snatch…195/135 Metcon:... Read More

Olympic: 5×2 Shoulder Press 5×2 Push Press 5×2 Push Jerk Auxiliary: Every 30sec for 8min: 5 Ski Cal 5 DB Snatch…70/50 (Use only one arm... Read More

Olympic: 5×2 Snatch Balance 5×2 Hang Muscle Snatch Auxiliary: 10 Rounds of: 10cal Bike 30m Reverse Sled Drag…180/120 1min Rest Metcon: Explode WOD

Olympic: 5×3 Clean High Pulls 5×3 Power Clean Auxiliary: 5 Rounds of: 6 Med Ball Ring Muscle Ups 6 Thrusters…185/125 For Time Metcon: Explode WOD

Olympic: Every 30sec for 7min: 3 Hang Power Clean Auxiliary: 10min EMOM of: 8cal Run 8 DB Snatches…75/50 Metcon: Explode WOD

Olympic: 7×3 Hang Squat Clean Auxiliary: 2 Rounds of: 20m OH Walking Lunge…135/95 60m DBall front rack carry…150/100 60m Bear Crawl Metcon: Explode WOD

Olympic: 10min EMOM of: 1 Snatch High Pull + 1 Hang Snatch High Pull + 1 Squat Snatch Auxiliary: 3 Rounds of: 15 Toes to... Read More

Olympic: Work up to a heavy 1rep Power Clean n Push Jerk, then: 5min EMOM of: 2 Power Cleans and 1 Push Jerk Auxiliary: 4... Read More

Olympic: 8×3 Snatch High Pull (pause below knee) 6min EMOM of: 3 Muscle Snatch Auxiliary: 3 Rounds of: 30m Yoke Walk 10 Power Cleans…205/145 30... Read More

Olympic: 5×2 Pause Split Jerks (2sec pause in dip position) 8×3 Split Position Press (Shoulder Press from the bottom of the split position) Auxiliary: 35... Read More