COMPETITOR

Warm up- 4min EMOM of 50 Dubs Olympic: 3×3 Squat Snatch (75%) Auxiliary: 5 Rounds of: 5 Snatches…185/125 2 Rounds of “Cindy” Metcon: Explode WOD

Warm up- 800m Run Olympic: 3×3 Squat Cleans (75%) Auxiliary: 21/9…15/7…9/5 of: Cal Bike DBall Shouldering…150/100 Gymnasty: 4 Rounds of: Row 20/15cals Remainder of 2min... Read More

Warm up- 50,40,30,20,10 of Cal Bike n Dubs Olympic: 8min EMOM of: 2 Squat Snatch Auxiliary: 4 Rounds of: 5 DB Squat Cleans…80/55 20 GHD... Read More

Warm up- 800m Run Olympic: 8×2 Power Snatch Auxiliary: 3 Rounds of: 9/21…7/15…5/9 of: DB Clusters…70/50 Cal Row Metcon: Explode WOD

Rest Day

Warm up- 3×80 Dubs (1min Rest) Olympic: 6min EMOM of: 2 Power Cleans 6min EMOM of: 2 Squat Cleans Auxiliary: 6 Rounds of: 6 Deadlifts…345/235... Read More

Warm up- 1000m Row Olympic: 4min EMOM of: 1 Shoulder Press 1 Push Press 1 Push Jerk Auxiliary: 25 Burpee DB Step Ups…70/50 (EMOM 4... Read More

Warm up- 4 Rds of 50 Dubs, 25 GHD Sit Ups Olympic: 5min EMOM of: 3 OHS 5min EMOM of: 3 Squat Cleans Auxiliary: 15…10…5... Read More

Warm up- 5×12 Cal Bike (30sec Rest) Olympic: 5min EMOM of: 1 Push Press 1 Push Jerk 1 Split Jerk Auxiliary: 5 Rounds of: 12... Read More

Warm up- 50cal Bike Auxiliary: 18…15…12 of: Hang Squat Cleans…185/125 Ring Muscle Ups (75 Double Unders, 2min Rest after each set) Metcon: Explode WOD