Warm-up

Ladder drills

+ 1 foot
+ 2 feet
+ Hops: right, left, both
+ Skis
+ 2 feet in, 1 foot out
+ Typewriter

Coaches Choice!

Weightlifting

1 Pause Front Squat + 1 Front Squat (EMOM 10' (Moderate-Heavy) (70-85%))

1 Pause Front Squat + 1 Front Squat

Stay tight and do not bounce out of the bottom on the pause Front Squat. The second rep will be a regular Front Squat. If you did this last week, this week should be heavier if you feel good. Fight for position
Tips:
-Eyes up
-Elbow up
-Stay Tight
-Control Breathing

Metcon

Metcon (Time)

18-12-6
Thrusters (95#/65#)
Hang Power Cleans
Pull ups
RX+
Thrusters (115#/85#)
Hang Power Cleans
C2B
or
Bar MU
6-4-2

Work on cycling the Hang Power Cleans efficiently. Keep chipping away at the workout. Scale as needed.

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