COMPETITOR

Warm up- 300 Double Unders Olympic: 5min EMOM of: 3 Hang Cleans Auxiliary: 50 S. Arm DB Snatch…70/50 100m Sled Push…270/180 20 Ring Muscle Ups... Read More

Warm up- 50,40,30,20,10 Double Unders (30sec rest) Olympic: 10min EMOM of: 3 Push Press, 2 Split Jerk Auxiliary: 27…21…15…9 of: DB Squat Snatch…60/40 GHD Sit... Read More

Rest Day

Warm up- 200 Double Unders Auxiliary: 400m Sled Drag 20 Bar Muscle Ups Metcon: Explode WOD

Warm up- 800m Run Olympic: 5,4,3,2,1 of: Power Snatch Strength: 8 Rounds of: 5 Bench Press 5 DB Shoulder Press 5 Dips 10 Strict GHD... Read More

Warm up- 1000m Row Olympic: 3×3 Hang Clean Strength: 8 Rounds of: 5 Deadlift 5 Strict C2B 10 Hip/Back Ext. Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 7min EMOM of: 3 Shoulder Press, 3 Push Press, 3 Split Jerk Auxiliary: 30…20…10 of: Deadlift…225/155 GHD Sit Ups S.... Read More

Rest Day

Warm up- 1000m Row Olympic: 3×5 Front Rack Snatch Balance Strength: 2 Rounds of: 75m Sled Drag…270/180 6 Strict Ring Muscle Ups Metcon: Explode WOD

Warm up- 2×100 double Unders (rest 2min) Auxiliary: In 10min complete: 75/60cal Bike then find 1rm CnJ Strength: 3 Rounds of: 10 Weighted Dips 10... Read More