Strength: Oly Day - EMO2M x 5: Complete Complex every 2 mins, increase weight every interval:


Complex: Power Clean + Squat Clean + Push Jerk + Split Jerk



WOD: “Copper Canyon”

For Time: 15 min cap

100 DUs

10 Ring MUs

20 KBs Goblet Squats 53/35

75 DUs

15 Bar MUs

20 American KBs 53/35

50 DU

30 Chest To Bars

20 One arm KBs Snatch 53/35 (from the hang - 10 per arm)


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort



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