Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (7x3 Pause Position Snatch)

7 sets of 3 Pause Snatches from Position #1.  You will do 2 reps from @ 1"-2" off the ground then 1 rep from the ground.

You will snatch grip and lift the bar to 2" off the ground just as you were going to Snatch it.  When you get to 2" you'll pause for a full count, then finish from there with a squat snatch.  Then drop the barbell and repeat x1.  Then your last rep will be a Regular Squat Snatch.  You will do this for 7 sets every 90 secs. Building over the sets.

1x3@0:00
1x3@1:30
1x3@3:00
1x3@4:30
1x3@6:00
1x3@7:30
1x3@9:00

Metcon

Metcon (Time)

3 RFT

7 OHS 115#/85#
15 Push Ups

Rx+
OHS 175#/115#
HSPU

Session #2

Gymnastics

Handstand Push-ups (Based on Levels)

Every 3 mins for 6 sets

L1
8 Modified Rope Climbs
10 Push Ups

L2
2 Rope Climbs
10 Pike HSPU

L3
4 Rope Climbs
8 HSPU

L4
2 Legless Rope Climbs
8 Strict HSPU

Weightlifting

Barbell Row (3x10)

Scale as needed

Bitch Work

Metcon (Time)

Accumulate 3 min D-Ball Bear Hug Hold 100#/80#

 

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