COMPETITOR

Warm up- 200 Double Unders Olympic: 5min EMOM of: 1 Hang Squat Clean 1 Power Clean 1 Jerk Auxiliary: 3 Rounds of: 20cal Ski Erg... Read More

Warm up- 50cal Ski Erg Auxiliary: 5 Rounds of: 5 Squat Cleans…205/145 7 Power Cleans…205/145 9 HSPU’s…(2)45’s Metcon: Explode WOD

Rest Day

Warm up- 800m Run Olympic: 6×1 Snatch Complex (Complex= 1 Hang Power, 1 Power, 1 Hang Squat) Interval: Work up to a 10 Pull Max... Read More

Warm up- 500m Row Olympic: 12min EMOM of: 0:00-3:00min- 2 High Hang Squat Clean + 1 Jerk 4:00-7:00min- 2 Hang Squat Clean + 1 Jerk... Read More

Warm up- 300 Double Unders Olympic: 6min to work up to a heavy 1RM snatch Auxiliary: 15…10…5 of: 3 Level Pegboard accents HSPU’s….(2)45’s Front Squat…185/125... Read More

Warm up- 800m Run Olympic: 5×2 Snatch Auxiliary: 9…7…5 of: Ring HSPU’s Back Squat…275/185 Metcon: Explode WOD

Rest Day

Warm up- 300 Double Unders Olympic: 8×2 Clean Grip Hang High Pulls 8×2 Power Clean Auxiliary: 400m Sled Drag…225/180 400m KB Farmers Carry…70/53 50cal Ski... Read More

Warm up- 50cal Ski Erg Auxiliary: 15…10…5 of: Snatch…185/125 (400m Run after each set) Intervals: – Bike at 100% output for 20sec. Observe your max... Read More