COMPETITOR

Olympic: 2×5 Snatch @ 60% 3×3 Snatch @70% 5×1 Snatch @ 80% Auxiliary: 360m (12x30m) Low Bar, High Bar Prowler…0/0 (EMOM of 7 Shoot Throughs)... Read More

Olympic: 5×3 Clean Grip (2sec pause below knee) Deadlifts 5×3 Power Clean (2sec pause below knee) Auxiliary: With a running clock for 12min: Min1- 15/10cal... Read More

Olympic: 5min EMOM of: 3 Split Jerks Auxiliary: 15…10…5 of: Burpee Box Jumps…32/28″ Bar Muscle Ups Metcon: Explode WOD

Barbell: 2 Rounds of: Min1 AMRAP 185/125 Hang Snatch Min2 AMRAP 165/115 Hang Snatch Min3 AMRAP 135/95 Hang Snatch Min4 Rest (Total 7mins) Auxiliary: 15min... Read More

Olympic: 12min EMOM of: Even min- 3 Squat Cleans Odd min- 2 Clean n Jerks Auxiliary: 20min EMOM of: Min1- 15/12cal Ski Erg Min2- 6... Read More

Olympic: 3×5 Snatch Hang High Pulls 3×5 Snatch Auxiliary: 21…15…9 of: Around the World Pull Ups Strict Dips Strict Toes to Bar DB Shoulder Press... Read More

Rest Day

Auxiliary: 20min EMOM of: Min1- 15/12cal Bike Min2- 7 Ring Muscle Ups Min3- 10 GHD Sit Ups Min4- 10 Deadlifts…255/175 Metcon: Explode WOD

Olympic: 10mins to work up to a heavy single of Squat Clean n Jerk Auxiliary: 5 Rounds of: 25m Prowler Push…360/270 65 Double Unders 25m... Read More

Olympic: 6min EMOM of: 3 Snatch Deadlifts 2 Snatch High Pulls 1 Snatch Auxiliary: 21…13…8 of: Axle Bar Snatch…110/70 Ski Erg Cals Bench Press…165/115 Metcon:... Read More