COMPETITOR

Olympic: Every 30sec for 6mins: 2 Power Snatch, 1 OHS Auxiliary: Every 3mins for 9mins: 25 C2B 25 OHS…95/65 For Slowest Round Metcon: Explode WOD

Olympic: Every 30sec for 10mins: 1 Clean n Jerk 3 Burpee Over Bar Auxiliary: 3 Rounds of: 21 DB S2OH…50/35 50 Double Unders 9 Burpee... Read More

Olympic: 5×3 Snatch 5×3 OHS Auxiliary: 5 Rounds of: 15 DB Power Cleans…50/35 15m Walking DB Lunge…50/35 10 Burpee Over Dumbell For Time Metcon: Explode... Read More

Olympic: 5×3 Block Pulls (set 45lb plates so barbell rests just below Knees) 5×3 High Hang Squat Clean Auxiliary: 21…15…9 of: DB Thrusters…50/35 Bike Cals... Read More

Olympic: Every 2mins for 6mins: 3 TnG Snatch Auxiliary: 20min EMOM of: Min1- 15cal Ski Min2- 20 steps walking DB lunge…50/35’s Min3- 8 Shoot Throughs... Read More

Olympic: 3×5 Low Hang High pulls 3×3 Power Clean Auxiliary: 40…30…20…10 of: DB Snatch…50/35 Ski Erg Cals Metcon: Explode WOD

Olympic: Work up to a 1RM Snatch Auxiliary: 5 Rounds of: 8 Squat Cleans…205/140 8 Ring Muscle Ups Metcon: Explode WOD

Olympic: Work up to a 1RM CnJ Auxiliary: 3 Rounds of: 18 DB Squat Clean Thruster…50/35 21cal Row For Time Metcon: Explode WOD

Olympic: 6min EMOM of: 2 Snatch Grip Deadlift (pause below knee 2sec) 4min EMOM of: 2 Squat Snatch Auxiliary: 15…10…5 of: Snatch…185/125 G.I. Janes Metcon:... Read More

Olympic: 8×2 Squat Cleans Auxiliary: 34…21…13…8 of: Strict HSPU…25’s Calorie Run (70 Double Unders after each set) Metcon: Explode WOD