Session #1

Warm-up

Coaches Choice

Weightlifting

Clean (7x2 Tempo Cleans)

7 sets of 2 Cleans.  The first clean will be a tempo pull to position 2 and finish with a full clean.  Drop.  Reset.  Then do a regular full clean.

1x2@0:00
1x2@1:30
1x2@3:00
1x2@4:30
1x2@6:00
1x2@7:30
1x2@9:00

Metcon

Metcon (Time)

For Time
3 RFT
8 min cap

10 Hang Squat Cleans 115#/85
200m Run

Rx+
155#/105#

Session #2

Gymnastics

Metcon (No Measure)

Core Work

L1
Accumulate 3 min Hollow Hold

L2
Accumulate 3 min Hollow Hold
*10 Hollow rocks every break

L3
75 Hollow Rocks

L4
100 Hollow Rocks

Weightlifting

Split Jerk (5x3 with pause in the catch)

you've spent 5 weeks working form and speed.

Build to a heavy 3 with a pause in the catch

 

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