COMPETITOR

Olympic: 12min every 2min of: 6 Push Jerk Auxiliary: 2min AMRAP of: 30m Low Bar 30m High Bar Metcon: Explode WOD

Olympic: 1RM Clean Auxiliary: 3 Rounds of: 50m Sled Push…270/180 50 Double Unders 10 Ring Muscle Ups Metcon: Explode WOD

Barbell: 15…10…5 of: Clean n Jerk…185/125 1min Rest between sets For Time Auxiliary: 10min AMRAP Up Ladder of: 3…6…9…12…15…etc. 3 OHS…115/75 3cal Ski Erg Metcon:... Read More

Olympic: 10mins to establish 1RM Snatch Auxiliary: 4 Rounds of: 40sec work, 20sec rest of: Dip Hold Chin Over Bar Pull Up hold Rt arm... Read More

Rest Day

Olympic: 15 Snatches…185/125 For Time Auxiliary: 9/15…7/10…5/5 of: Tire Flips Ring Muscle Ups Metcon: Explode WOD

Olympic: 75% x 5 Clean 85% x 3 Clean 95% x AMRAP Clean 50% x 10 Clean Auxiliary: 100 Ski Erg Cals (EMOM of 4... Read More

Olympic: 5min EMOM of: 3 Low Hang Power Cleans Auxiliary: 3 Rounds of: 45sec Hang From Pull Up 15sec L-Sit Hold 60m Farmers Carry…97/70 30sec... Read More

Olympic: 75% x 5 Snatch 85% x 3 Snatch 95% x AMRAP Snatch (singles 40sec cap) 50% x 10 Snatch Auxiliary: 21…15…9 of: Burpee Over... Read More

Olympic: 8×3 Push Jerk Auxiliary: 2 Rounds of: 60m OH Yoke Walk 12 Bar Muscle Ups 12 Back Squat…205/145 2min Rest For Time Metcon: Explode... Read More