COMPETITOR

Olympic: 5×2 Squat Cleans Auxiliary: 5 Rounds of: 2min AMRAP of: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 Remainder of 2min Ski Erg Cals... Read More

Olympic: 5×5 Snatch High Pulls 5×3 Squat Snatch 5×2 Snatch Balance Auxiliary: 40 Ring Muscle Ups (EMOM of 2 DBall Cleans…150/100) Metcon: Explode WOD

Olympic: 5min Running clock of: Min1- 5 Squat Cleans Min2- 4 Squat Cleans Min3- 3 Squat Cleans Min4- 2 Squat Cleans Min5- 1 Squat Clean... Read More

Rest Day

Olympic: 7min EMOM of: Snatch Complex (Complex= 1 Hang Squat, 1 Squat, 3 Snatch Deadlifts) Auxiliary: 27/12…21/9…15/6…9/3 of: Burpee onto Plate Ring Muscle Ups (15/12cal... Read More

Olympic: 10×1 Split Jerk Auxiliary: 21…15…9 of: Weighted GHD Sit Ups Weighted Back Extention (30m OH Walking Lunge after each set…75/55) Metcon: Explode WOD

Olympic: 5min EMOM of: 3 Snatch High Pulls 5min EMOM of: 3 Power Snatch Auxiliary: 5 Rounds of: 150m Sled Drag…135/90 8 Bar Muscle Ups... Read More

Olympic: 5min EMOM of: 1 Squat Clean (3sec pause at bottom) Auxiliary: 12min EMOM of: Min1- 15/10cal Ski Erg Min2- 10 Deadlifts…275/195 Min3- 10 Burpee... Read More

Intervals: 8 Rounds of: 40sec work, 20sec Rest Ski Erg Cals Auxiliary: 100cal Row (Every 3min 60m DBall Carry…150/100) Metcon: Explode WOD

Olympic: 5min EMOM of: 2 Power Cleans 5min EMOM of: 2 Jerks Auxiliary: 5 Rounds of: 20/15cal Bike 60m KB Farmers Carry…97/70 Metcon: Explode WOD