COMPETITOR

OLYMPIC: 5×2 Squat Snatch 5×2 Snatch Balance AUXILIARY: 3 Rounds of: 100 Double Unders 40/30cal Row 12 Ring Muscle Ups For Time METCON: Explode WOD

OLYMPIC: 10min EMOM of: 2 Snatch Balance AUXILIARY: 5 Rounds of: 2min AMRAP of: 2 Deadlifts…365/255 2 DB Hang Cleans…80/55’s 2 Strict PHSPU 2min Rest... Read More

OLYMPIC: Every 30sec for 7min: 2 High Hang Squat Clean 1 Jerk AUXILIARY: Every 3min for 15min: 100m Row 6 G.I. Janes 4 Shoulder to... Read More

OLYMPIC: Every 30sec for 7min: 2 High Hang Squat Snatch AUXILIARY: Every 2min for 20min: 3 Ring Muscle Ups 5 Burpee Ring Touch 7 Cal... Read More

STRENGTH: 6min EMOM of: 2 Muscle Snatch 1 Power Snatch 1 Hang Squat Snatch AUXILIARY: Every 2:30min for 15min: 8 Shoulder to OH…185/125 22/16cal Row... Read More

OLYMPIC: Every 30sec for 6min: 2 Hang Squat Cleans (Increase weight each interval) AUXILIARY: 40 Ring Muscle Ups (10cal Bike every time you break) METCON:... Read More

OLYMPIC: Every 30sec for 8min: 2 Clean n Jerk AUXILIARY: 24min EMOM of: Min1- 40 Double Unders Min2- 12 High Wall Balls…20/14…12/11 Min3- 5 Devils... Read More

OLYMPIC: 12min EMOM of: 2 Squat Cleans 2 Split Jerk AUXILIARY: 3 Rounds of: 1min Wall Sit (holding 53/35’s KB) 1min HS Hold 1min Pull... Read More

OLYMPIC: 14min EMOM of: 2 Snatch High Pulls 2 Squat Snatch AUXILIARY: 21…15…9 of: Snatch…135/95 Burpee Bar Touch Knees to Elbows METCON: Explode WOD

OLYMPIC: 5×3 Snatch Grip High Pull 12min EMOM of: 2 Low Hang Pause Squat Snatches AUXILIARY: Every 2min for 16min: 8cal Ski 8cal Row 8cal... Read More