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

 

1 Snatch Pull + 1 Low Hang Power Snatch + 1 Hang Power Snatch (Every 90 secsfor 8 sets)

0, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
Work on good technique for the Snatch.  Be aggressive in the pull and keeping the elbows high and back.

 

Metcon

16 AMRAP

30 Bar Facing Burpees
25 Wall Balls
20 Box Jumps 24"/20"

 

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
L-Sit

 

Weightlifting

 

Snatch Balance (5x3 @ Light to Moderate Weight)

Work on Speed under the bar and being aggressive on the punch.  Hold a pause in the bottom of each rep to work on stabilizing in the bottom.  Make sure your shoulders are active before you begin the punch up.

 

Metcon

For Time
100/80 cal row

 

Comment