COMPETITOR

Warm up- 1000m Row Auxiliary: 150m Prowler Push…270/180 30 Ring Muscle Ups Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 5min EMOM of: 6 Power Snatch Auxiliary: 10min EMOM of: 30m Reverse Sled Pull Metcon: Explode WOD

Warm Up- 800m Jog Strength: 10 Rounds of: 3 Back Squat 3 Deadlift 3 Bench Press Olympic: 12min EMOM of: 4min- 3 Power Cleans 4min-... Read More

Warm up- 1mile Jog Olympic: 10min EMOM of: 2 Heavy Snatch 7 Burpee Over Bar Auxiliary: 21…15…9 of: Pistols S2OH…155/105 Metcon: Explode WOD

Rest Day

Warm up- 1000m Row Olympic: 5min EMOM of: 3 Power Cleans Auxiliary: 3 Rounds of: 45sec Front Rack Hold…225/155 45sec Dip Hold 45sec Deadlift Hold…225/155... Read More

Warm up- 800m Run Auxiliary: 10-4 of: Deadlift Negative T2B Landmine Rotations Metcon: Explode WOD

Warm up- 50…40…30…20…10 Double Unders (20sec rest) Auxiliary: 9…7…5 of: Power Clean…225/155 Ring Muscle Ups Bench Press…225/155 Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5×3 Clean n Jerk Auxiliary: 15…10…5 of: DBall Shouldering/Clean n Jerk…150/60 Bar Muscle Ups Metcon: Explode WOD

Rest Day