COMPETITOR

Warm up- 800m Run Olympic: 5×3 Hang Snatch Auxiliary: 10 Rounds of: 8 DB Snatch…80/55 12/10cal Bike Metcon: Explode WOD

Rest Day

Warm up- 200 Double Unders Olympic: 3×3 Squat Jerk Auxiliary: 5 Rounds of: 30m Reverse Sled Pull 30m Sled Drag 12 Bench Press For Time... Read More

Warm up- 1000m Row Olympic: 3min EMOM of: 7 Squat Snatch Auxiliary: 7 Rounds of: 12/10cal Bike 10m HS Walk 1min Rest Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 7min EMOM of: 2 Squat Cleans Auxiliary: 9-1 of: PHSPU’s (3 Deadlifts after each set) Metcon: Explode WOD

Warm up- 200 Double Unders Auxiliary: 30m Low Bar…50/0 30m High Bar…50/0 30m Low Bar…50/0 30m High Bar…50/0 20 Power Cleans…225/155 40 Bar Facing Burpees... Read More

Explode WOD

Warm up- 1000m Row Olympic: 3×5 TnG Snatch Auxiliary: 5 Rounds of: 50 Dubs 5 DBall Shouldering…150/100 Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 3×5 Split Jerk Auxiliary: 4 Rounds of: 6 Deadlifts…315/225 10 Burpee Bar Touch 6 Bar Muscle Up Metcon: Explode... Read More

Warm up- 1000m Row Olympic: 7min EMOM of: 1 Snatch Complex (1 High Hang Snatch, 1 Low Hang, 1 Full) Auxiliary: 3 Rounds of: 30... Read More