COMPETITOR

Warm up- 1000m Row Olympic: 5×2 Split Jerk Auxiliary: 5…4…3…2…1 of: Strict Ring Muscle Up Deadlift Metcon: Explode WOD

Warm up- 5x250m Row Olympic: 6min EMOM of: 1 Power Snatch, 2 Squat Snatch Auxiliary: 40…30…20…10 of: GHD Sit Ups Back Ext Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5min EMOM of: 3 Squat Snatch 6 Burpee Over Bar Metcon: Explode WOD

Rest Day

Warm up- 3x20cal Bike Olympic: 5×3 Pause Split Jerk Auxiliary: 21…15…9 of: Bench Press…205/135 Power Clean…205/135 For Time Metcon: Explode WOD

Warm up- 800m Run Olympic: 5×2 Power Snatch Strength: 9…6…3 Deadlift…405/315 Strict PHSPU Ring Muscle Ups Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 5×4 S. Arm Barbell Split Snatch Strength: 10-6 of: Deadlift DB Upright Row Strict C2B DB Curl Metcon: Explode... Read More

Rest Day *NO TEAM TRAINING ON SATURDAY*

Warm up- 800m Jog Auxiliary: 4 Rounds of: 3 Snatches…225/145 6 Strict Ring MU 9 Burpee Box Jump…36/32″ Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5min EMOM of: 3 Snatch Deadlift, 2 Hang Power, 1 Squat Snatch Auxiliary: 5 Rounds of: 12 Pistols 15 KB... Read More