COMPETITOR

Olympic: Every 30sec for 5min: 2 Clean n Jerk…205/145 Auxiliary: 21…15…9 of: Bike Cals Deadlift…205/145 Metcon: Explode WOD

Rest Day

Intervals: 6 Rounds of: :40sec work/:20sec rest Ski Erg Treadmill Bike Auxiliary: 27…21…15…9 of: DB Snatch…60/45 GHD Sit Ups Metcon: Explode WOD

Olympic: 5min EMOM of: 3 Push Jerk Auxiliary: 3 Rounds of: 21 Thrusters…95/65 12 Bar Muscle Ups Metcon: Explode WOD

Olympic: 5×2 Snatch Deadlift 5×2 Snatch Hang High Pull 5×2 Snatch Auxiliary: Every 30sec for 7mins: 2 Snatch, 2 Box Jump Over…24/20″ Metcon: Explode WOD

Rest Day

Olympic: 5×3 Push Jerk Auxiliary: 18…15…12…9 of: Thrusters…95/65 Ski Erg Cals (6 Ring Mi after each set) Metcon: Explode WOD

Olympic: 8min EMOM of: 1 Hang Squat Clean, 1 Power Clean Auxiliary: 12…9…6 of: OHS…155/105 Bar Muscle Ups Metcon: Explode WOD

Olympic: 8min EMOM of: 10/8cal Ski Erg 1 Snatch (move up 20/10 pounds each min) Auxiliary: 34…21…13 of: DB Snatch…65/45 Strict HSPU Metcon: Explode WOD

*The Open begins Friday, intensity for the next couple days should be low. Olympic: 5×3 Hang Clean Auxiliary: *Low intensity… 7min AMRAP up ladder of:... Read More