Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (7x2 Tempo Snatch)

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

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
18 min cap

5 Rounds
15 Wallballs 20#/14#
10 T2B
5 Clean and Jerks 135#/95#

Rx+
WB - 30#/20#
C&J - 185#/125#

Session #2

Gymnastics

Metcon (AMRAP - Reps)

8 EMOM
L1
ME Push Ups

L2
ME Pike HSPU

L3
ME HSPU

L4
ME Strict HSPU

Weightlifting

Glute-Ham Raises (3x10)

Scale as needed

Bitch Work

Metcon (AMRAP - Reps)

10 EMOM

L1
12 Wallballs 20#/14#

L2
15 Wallballs 20#/14#

L3
18 Wallballs 20#/14#

L4
20 Wallballs 20#/14#

 

Comment