Competitor’s WOD

Olympic:3×5 Power Clean3×5 Jerk Auxiliary:21/35…15/25…9/15 of:Bench Press…185/105Calorie Row Metcon:Explode WOD

Olympic:3×8 Snatch High Pulls3×8 Muscle Snatch Auxiliary:Death by:Ski Erg CalsBurpee onto Plate Benchmark:2min Max Assault Bike Cals Metcon:Explode WOD

Rest Day

Olympic:8×2 Hang Squat Clean Strength:10,8,6,4,2 of:Neg TTBDips Auxiliary:21…15…9 of:DB Hang CnJ…65/45'sSki Erg CalsJumping DB Split Leg Squats…30/20's Metcon:Explode WOD

Olympic:2×8 Power Snatch2×8 Hang Squat Snatch Strength:10,8,6,4,2 of:Back SquatDeadlift Auxiliary:3 Rounds of:21 Heavy Wall Balls…30/20…10/921 Chest to Bar Pull Ups Metcon:Explode WOD

Olympic:5min EMOM of CnJ Complex(Complex= 2 Power Clean, 2 Front Squat, 1 Jerk) Auxiliary:Tabata Airrunner CalsTabata Ski Erg Cals Metcon:Explode WOD

Olympic: 3min EMOM of: 3 Power Snatch 3min EMOM of: 3 Squat Snatch 3min EMOM of: 3 Hang Squat Snatch Auxiliary: 5 Rounds of: 7... Read More

Rest Day

Olympic: 12min every 2min of: 6 Push Jerk Auxiliary: 2min AMRAP of: 30m Low Bar 30m High Bar Metcon: Explode WOD

Olympic: 1RM Clean Auxiliary: 3 Rounds of: 50m Sled Push…270/180 50 Double Unders 10 Ring Muscle Ups Metcon: Explode WOD

Barbell: 15…10…5 of: Clean n Jerk…185/125 1min Rest between sets For Time Auxiliary: 10min AMRAP Up Ladder of: 3…6…9…12…15…etc. 3 OHS…115/75 3cal Ski Erg Metcon:... Read More

Olympic: 10mins to establish 1RM Snatch Auxiliary: 4 Rounds of: 40sec work, 20sec rest of: Dip Hold Chin Over Bar Pull Up hold Rt arm... Read More

Rest Day

Olympic: 15 Snatches…185/125 For Time Auxiliary: 9/15…7/10…5/5 of: Tire Flips Ring Muscle Ups Metcon: Explode WOD

Olympic: 75% x 5 Clean 85% x 3 Clean 95% x AMRAP Clean 50% x 10 Clean Auxiliary: 100 Ski Erg Cals (EMOM of 4... Read More

Olympic: 5min EMOM of: 3 Low Hang Power Cleans Auxiliary: 3 Rounds of: 45sec Hang From Pull Up 15sec L-Sit Hold 60m Farmers Carry…97/70 30sec... Read More

Olympic: 75% x 5 Snatch 85% x 3 Snatch 95% x AMRAP Snatch (singles 40sec cap) 50% x 10 Snatch Auxiliary: 21…15…9 of: Burpee Over... Read More

Olympic: 8×3 Push Jerk Auxiliary: 2 Rounds of: 60m OH Yoke Walk 12 Bar Muscle Ups 12 Back Squat…205/145 2min Rest For Time Metcon: Explode... Read More

Olympic: 80% x 3 CnJ 85% x 3 CnJ 90% x 3 CnJ Auxiliary: 30 DB S2OH…75/55 40 GHD Sit Ups 50cal Ski Erg Metcon:... Read More

Olympic: 80% x 3 Snatch 85% x 3 Snatch 90% x 3 Snatch Auxiliary: “KB DT” 5 Rounds of: 12 KB Deadlifts…70/53 9 KB Hang... Read More

Rest Day

Olympic: 5×3 Split Jerk 5×3 Push Jerk Auxiliary: 4 Rounds of: 75 Double Unders 12 Ring Muscle Ups Metcon: Explode WOD

Olympic: 5min EMOM of: 1 Heaving Snatch Balance 3 OHS Auxiliary: 21…15…9 of: Ring Dips KB Swings…97/70 Med Ball GHD Sit Ups…20/14 Metcon: Explode WOD

Olympic: Every 30sec for 5min: 2 Clean n Jerks TnG Auxiliary: 1mile Run 150m Sled Push…180/110 60m Burpee Broad Jump Metcon: Explode WOD

Olympic: 5×75% Snatch 5×80% Snatch 5×85% Snatch 10×50% Snatch Auxiliary: 18…15…12…9 of: Pistols DB S. Arm CnJ…75/45 Ski Erg Cals Metcon: Explode WOD

Rest Day

Olympic: 6×2 TnG Snatch Auxiliary: 5 Rounds of: 15cal Ski Erg 60m Farmers Carry…97/70 7 G.I. Janes Metcon: Explode WOD

Olympic: 6min EMOM of: 1 Push Jerk 1 Split Jerk Auxiliary: 45 Deadlifts…315/225 (EMOM of 5 High Wall Balls) (12min Time Cap) Metcon: Explode WOD

Olympic: Every 2min for 12min: 5 Clean Grip Deadlifts 2 Power Cleans 1 High Hang Clean Auxiliary: 21…15…9 of: DB CnJ…75/50 Ski Erg Cals Burpee... Read More

Olympic: 5×5 Snatch Grip High Pulls 10mins to establish 1RM Snatch Auxiliary: 5 Rounds of: 15 Med Ball GHD Sit Ups 7 Ring Mu Metcon:... Read More

Olympic: 10mins to establish 2rm CnJ Auxiliary: 12…9…6…3 of: Power Clean…205/135 Ski Erg Cals Ring Muscle Ups Metcon: Explode WOD

Rest Day

Olympic: 6min EMOM of: 2 Split Jerks Auxiliary: 1min…45sec…30sec of: L-Hold Hang from pull up Dip Hold Chin Over Bar hold HS Hold (60m front... Read More

Olympic: 6min EMOM of: 3 position Snatch (1 High Hang Snatch, 1 Low Hang Snatch, 1 Full Snatch) Auxiliary: 10min EMOM of: 30 Double Unders... Read More

Olympic: 11min EMOM of: 2 TnG Clean n Jerks Auxiliary: 2 Rounds of: 30cal Ski Erg 15 DB Burpees Box Step Ups…50/35…24/20″ Metcon: Explode WOD

Warm up- 50cal Assault Bike Auxiliary: 3 Rounds of: 20cal Ski Erg 10 Deadlifts…315/225 60m DBall Front Carry…150/100 Metcon: Explode WOD