25/07/25 Competition Training wk3

Individual

 Warm-up (10 min):

- 3 min light cardio (row, bike, jog)

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Cardio - Week 3):

- 2 Rounds: 700m Run + 10 Cal Row + 10 Burpee over Rower  

WOD 2 (Conditioning - Week 3):

- AMRAP 10: 10 Power Clean, 10 Pull-Ups, 20 Sit-ups

WOD 3 (Strength - Week 3):

- EMOM 10: 3 Clean & Jerk @ moderate weight

Cool Down (5-10 min):

- Light movement

- Static stretching

- Breathing exercise

Pairs

 Warm-up (10 min):- 3 min easy cardio (row, bike, jog)

- Partner mobility drills

- Dynamic movement prep

WOD 1 (Cardio - Week 3):

- Partner Relay: 3 Rounds each: 200m Run + 15 Cal Bike + 10 Burpee  

WOD 2 (Conditioning + Gymnastics - Week 3):

- AMRAP 10min : 50 Pull-ups, 50 Toe to Bar, 50 Handstand Push-Ups

- Max Cal Row in remaining time

WOD 3 (Strength - Week 3):

- EMOM 10: 3 Deadlift (shared bar) + 10 Synchro Squats

Cool Down (5-10 min):

- Walk or light row

- Partner stretching

- Breathing and recovery