Session #1

 

Warm-up

 

Position stretches/1,2,3 Progressions

1. Starting position stretch 15-30secs (Snatch,Clean)
2. Catching position stretch 15-30 secs (OHS,Front Squat)
*Repeat

1,2,3 Progressions (Snatch,Clean)
1,2,3
1,2,3,4
1,2,3,4,5
Full movement

 

Weightlifting

Segment Clean + Jerk (3x2, 5x1)

Pull to the knee and Pause for 1 sec then finish with a squat clean + Jerk

3 EMOM for the 2 reps then
every 0:90 sec for the singles
3:00, 4:30, 6:00, 7:30, 9:00

Foundations will be working from the Hang but a pause just above the knee for 1 sec then into a power clean + front squat.

 

Metcon

10 AMRAP
30 DU
20 WallBalls 20#/14#
10 S2O 115#/85#

Rx+
30 Unbroken DU
20 Unbroken Wallballs
10 Unbroken S2O

Pace yourself and Break your reps early and often for Rx.  For Rx+ have a game plan going in so that you can make all the sets unbroken.
*If you fail a rep you must start back at 0 for that movement.

 

Session #2

 

Gymnastics

 

Strict Muscle Ups

4x2 + 2x1 Strict MU
or
6x5 L-sit false grip muscle up from ground.
or
6x10 False Grip Ring Row into catch position

 

Accessory Work

 

Deficit Ring Row (3x12)

Set a 24" or 30" box up and change the bottom of the rings to the top of the box.  Feet should be on the box and do a ring row up to your body.
*If you can do all 12 reps unbroken then add weight.

 

 

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