COMPETITOR

Warm up- 2x800m Run Auxiliary: 3 Rounds of: 6 Squat Cleans…225/155 22 Chest to Bar Pull Ups Metcon: Explode WOD

Rest day

Warm up- 30cal Row n 30cal Bike Olympic: 5×5 Snatch Grip High Pulls 5×2 Squat Snatch Auxiliary: 3 Rounds of: 150m Sled Drag..225/180 150m Farmers... Read More

Warm up- 800m Run Olympic: 3×3 Squat Snatch Auxiliary: Every 2min for 6min: 20 Thrusters…95/65 3 Rope Climbs Metcon: Explode WOD

Warm up- 800m Run Olympic: 3×3 Power Cleans Auxiliary: Every 4min for 12min: 30/20cal Row 30/20cal Bike Metcon: Explode WOD Auxiliary 2: 3 Rounds of:... Read More

Warm up- 30cal Bike, 30cal Row Olympic: 3×2 TnG Snatch Auxiliary: With a partner of the opposite sex complete the following: 45 Partner Deadlifts…420 (#35’s... Read More

Active Recovery

Warm up- 3x400m Run Olympic: 8min EMOM of: 2 TnG Snatches Auxiliary: 104 Wall Balls…20/14…10/10 7 Deadlifts…405/275 Metcon: Explode WOD

Warm up- 5min EMOM of 50 Double Unders Strength: 3×3 Box Back Squats Auxiliary: 3 Rounds of: 3 Rope Climbs 30 GHD Sit Ups 20... Read More

Warm up- 3x500m Row Olympic: 6×1 Snatch Auxiliary: 15…10…5 of: HSPU’s…12″ (50m Sled Drag after each set…225/180) Metcon: Explode WOD use…205/140 for the power cleans