COMPETITOR

Olympic: 80% x 3 CnJ 85% x 3 CnJ 90% x 3 CnJ Auxiliary: 30 DB S2OH…75/55 40 GHD Sit Ups 50cal Ski Erg Metcon:... Read More

Olympic: 80% x 3 Snatch 85% x 3 Snatch 90% x 3 Snatch Auxiliary: “KB DT” 5 Rounds of: 12 KB Deadlifts…70/53 9 KB Hang... Read More

Rest Day

Olympic: 5×3 Split Jerk 5×3 Push Jerk Auxiliary: 4 Rounds of: 75 Double Unders 12 Ring Muscle Ups Metcon: Explode WOD

Olympic: 5min EMOM of: 1 Heaving Snatch Balance 3 OHS Auxiliary: 21…15…9 of: Ring Dips KB Swings…97/70 Med Ball GHD Sit Ups…20/14 Metcon: Explode WOD

Olympic: Every 30sec for 5min: 2 Clean n Jerks TnG Auxiliary: 1mile Run 150m Sled Push…180/110 60m Burpee Broad Jump Metcon: Explode WOD

Olympic: 5×75% Snatch 5×80% Snatch 5×85% Snatch 10×50% Snatch Auxiliary: 18…15…12…9 of: Pistols DB S. Arm CnJ…75/45 Ski Erg Cals Metcon: Explode WOD

Rest Day

Olympic: 6×2 TnG Snatch Auxiliary: 5 Rounds of: 15cal Ski Erg 60m Farmers Carry…97/70 7 G.I. Janes Metcon: Explode WOD

Olympic: 6min EMOM of: 1 Push Jerk 1 Split Jerk Auxiliary: 45 Deadlifts…315/225 (EMOM of 5 High Wall Balls) (12min Time Cap) Metcon: Explode WOD