COMPETITOR

Warm up- 800m Jog Olympic: 5×2 Hang Clean Auxiliary: 8min EMOM of: 30 Double Unders 4 DB Clusters…65/45 Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5…4…3…2…1 of: Power Snatch OHS Auxiliary: 40…30…20…10 of: GHD Sit Ups (60m Sled Drag…180/135) Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 5min EMOM of: 2 CnJ TnG Auxiliary: 8 Rounds of 4 DB Clusters…65/45 4 Ring Muscle Ups Metcon: Explode... Read More

Warm up- 50cal Bike Olympic: 5×2 Hang Snatch Auxiliary: 21…15…9 of: DB Squat Clean Thrusters…60/40 (30 GHD Sit Ups after each set) Metcon: “17.4”

ACTIVE RECOVERY 50…40…30…20…10 of: Bike Cals Row Cals Double Unders (At a leisurely pace)

Warm up- 50cal Row Olympic: 6×1 Clean n Jerk Auxiliary: 21…15…9 of: Hang Clean…185/125 Bench Press…205/135 (After each set…60m Prowler Push…90/50) Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 8min EMOM of: EVEN- 8 Clean n Jerk…165/115 ODD- 6 Snatch…165/115 Auxiliary: 3 Rounds of: 4min AMRAP of: Cash... Read More

Warm up- 1000m Row Olympic: 6min EMOM of: 2 Push Press 2 Split Jerk Auxiliary: 50cal Bike 40 Bench Press…135/95 90m Prowler Push…90/50 12 Ring... Read More

ACTIVE RECOVERY 2 Rounds of: Slow 800m Jog Slow 500m Row 70 Double Unders Stretch/Mobility

Warm up- 2x800m Run Olympic: 8×2 Power Clean Auxiliary: 9…7…5 of: Power Clean…225/155 S2OH…225/155 Ring Muscle Ups Metcon: Explode WOD