Session #1

Warm-up

Coaches Choice

Midline Accessory

0:30 sec on / 0:30 sec off
Wtd. Hip Bridges
HS Hold
Hanging L-Sit
3 Rounds through

Weightlifting

2 Power Cleans + 1 Front Squat + 1 Jerk (Every 90 secsfor 6 sets)

0, 1:30, 3:00, 4:30, 6:00, 7:30
Work on good technique for the Cleans and the Jerk.  You can work either the Push Jerk or the Split Jerk.  Pick which ever is your worst lift.

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Session #2

Weightlifting

Clean from the Blocks (over 8 sets build to a heavy double)

1.1 second clean must be within 15 secs.
The blocks should be set up so that the barbell is in the 3rd position (High Hang Position)  This should be working speed under the bar and fast elbows.

Gymnastics

accumulate 2 minutes of
Walk out Hollow Plank Hold
*Ask for Help if you don't know the movement

Metcon

300 DU for time

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