Oly Endurance – CompetitorWOD

Warm-up
20/15 Cals Assault Bike
50 Double Unders
Then w/ empty barbell:
5 Muscle Snatch
5 Drop Snatch
5 Overhead Squat
5 Tall Snatch
5 Snatch
Add some light weight – repeat

Skill
Legless Rope Climb
Games- 10 Min EMOM
Super Games – 10 min EMOM L-sit climb from the floor
Regional- Odd Minutes
Super regional – Odd Minutes Legless – Even Minutes 1 with your legs
Open- Odd Minutes – legless halfway, finish with the legs.

Oly Endurance
EMOM Snatches (power or squat)
Minutes Reps Load
1-3          10       95,65
4 off
5-7          8        135,80
8 off
9-12        6        155,100
13 off
14-16     4         175,115
17 off
18-20     2        205,135

Regional- Subtract 20,10 pounds from each lift
Open- Subtract 30,20lbs from each lift

Partner WOD
12 Minute AMRAP
15/10 Cal Assault Bike
50 Double Unders
– One athlete works at a time