Session #1

Warm-up

Coaches Choice

Midline Accessory

Metcon (No Measure)

Every 2:30 min for 10 min (4 sets)
10 hollow hold to crunch
10 Russian twists (both sides = 1)
10 bird dogs with 1 sec pause (both sides = 1)

First two movements should be fast, and last movement should slow and controlled

Weightlifting

2 Power Snatches + 3 OHS (Every 90 secsfor 6 sets)

0, 1:30, 3:00, 4:30, 6:00, 7:30
Be sure to rake the barbell back into the hips for the power snatches and not just trying to muscle it overhead.  Make sure to stabilize your core for the OHS.

Metcon

CrossFit Games Open 14.1 (AMRAP - Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Session #2

Weightlifting

Push Press + Split Jerk (Complex) (over 8 sets build to a heavy complex)

1Push Press + 1Split Jerk

Use 3x5 tall jerk to warm up

Once you fail the complex you get 4 more attempts to work to a heavy split jerk

Split Jerk (4x1)

Gymnastics

3x0:30 sec HS hold
work nose / thighs / toes to wall
make sure to stabilize your core and not be saggy against the wall

Metcon

Metcon (AMRAP - Reps)

5 AMRAP
Max Rep Wall Balls 20#/14#
Every break you have 7 burpees to a target

Count your wall ball reps
this is meant to move fast so try and move at a pace that you can continue to do work without taking large breaks

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