COMPETITOR

Olympic: 5×1 Squat Snatch Auxiliary: Every 2min for 20min: 12cal Row 4 Paralette Strict HSPU 6 Pistols (With a vest) Metcon: Explode WOD

Olympic: 5×1 Power Clean Auxiliary: Every 3min for 9min: 2 Strict Ring Muscle Ups 4 Ring Muscle Ups 6 Ring Dips 8 Toes to Rings... Read More

Olympic: 8×3 Block Squat Snatch (pulling off of (2) 45’s) Auxiliary: 50 Box Jump Overs 40cal Ski 30 G.I Janes Metcon: Explode WOD

Rest Day

Olympic: Every 30sec for 6min: 3 Power Cleans Auxiliary: 2 Rounds of: 20 Farmers Deadlifts…Heavy (use metal 25’s) 60m Farmers Carry… same 20cal Ski Metcon:... Read More

Olympic: 8×3 Split Jerk Auxiliary: Every 3min for 18min of: 15 GHD Med Ball Sit Ups…20/14 12 Single Arm DB OH Pistols…20/30 9 DB Snatch…100/70... Read More

Olympic: 5min EMOM of: 2 Squat Clean n Jerks Auxiliary: 20min AMRAP of: Min1- 12/10cal Ski Erg Min2- 5 Strict PHSPU Min3- 15 KB Swings…97/70... Read More

Olympic: 8×2 Snatch Balance 8×2 Snatch Auxiliary: 3 Rounds of: 18 OHS…115/75 20m HS Walk 800m Run Metcon: Explode WOD

Olympic: 8×2 Low Hang Clean Pulls 8×2 Jerk Auxiliary: 10 Rounds of: 3 Power Cleans…225/155 4 Bar Muscle Ups 8cal Run Metcon: Explode WOD

Olympic: Every 30sec for 6min: 3 Snatches Auxiliary: 9min AMRAP of: 34 GHD Sit Ups 34 Pistols 34cal Row 34 Bench Press…135/95 3min Rest 11min... Read More