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COMPETITION - Mo 13.09.21

For athletes who need more than normal programming.

if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.


1. Weightlifting (Speed / Technique / Power)

A. EMOM 11min: 1 Power Clean at 70% of 1RM

B. EMOM 11 min: 1 Power Snatch at 70% of 1RM

C. 4×20 Unbroken Clean Grip Deadlifts (no straps) at heaviest weight from A:

2. Gymnastics METCON


10m HSW

20 GHD Sit Ups

30 Cal Bike max effort

40 Double Unders

3. Conditioning

9 x 1:40 on, :20 off

This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then


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