COMPETITOR

Olympic: Work up to a 1rm Snatch Auxiliary: Every 2min for 14mins: 14m DB Walking Lunge…75/50 (dbs on shoulders) 14m HS Walk Metcon: Explode WOD

Olympic: 5×3 Clean High Pull 5×2 Power Clean Auxiliary: 21…15…9 of: Farmers Deadlifts…300/210 HSPU…(2)45’s Ski Erg Heavy WB’s…30/20…11/10 Metcon: Explode WOD

Olympic: 5,4,3,2,1 of: Power Clean…85% Bench Press…85% Auxiliary: 20min EMOM of: Min1- 7 DB Burpee Step Ups…50/35…24/20″ Min2- 7 Bar Muscle Ups Min3- 14 GHD... Read More

Rest Day

Olympic: 5,4,3,2,1 of: Snatch Auxiliary: 34…21 of: Ski Erg Cals DB Thrusters…65/45 Metcon: Explode WOD

Olympic: Every 30sec for 6min: 2 Clean n Jerk Auxiliary: Every 3mins for 15mins: 15/12cal Ski Erg Remainder of 2min Ring Muscle Ups Metcon: Explode... Read More

Olympic: 6min EMOM of: 1 Clean Complex (2 above knee high pull, 1 Squat Clean) Auxiliary: 3 Rounds of: 60m Yoke Walk 60m Sled Push…270/225... Read More

Olympic: 5×3 Below the knee Snatch Pulls Auxiliary: 2 Rounds of: 21 Clean n Jerks…185/125 21 DB Burpee Step Ups…50/35…20/18″ 3min Rest For Time Metcon:... Read More

Rest Day

Olympic: 8×2 Squat Clean Auxiliary: 10 Rounds of: 1 Legless Rope Climb 60m Sled Push…90/45 Metcon: Explode WOD