Session #1

Warm-up

Coaches Choice

Weightlifting

Clean (7x3 Pause Position Cleans)

Cleans from Position #1.  You will do 2 reps from @ 1"-2" off the ground then 1 rep from the ground.

You will clean grip and lift the bar to 2" off the ground just as you were going to clean it.  When you get to 2" you'll pause for a full count, then finish from there with a squat clean.  Then drop the barbell and repeat x1. Then do your last rep as a regular Squat clean.  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 (AMRAP - Reps)

5 AMRAP

5 Thrusters 95#/65#
5 Bar Facing Burpess

Rest 2 min

5 AMRAP

8 Pull Ups
6 HSPU

Rx+
Thrusters 135#/95#
C2B
Strict HSPU

Session #2

Gymnastics

Metcon (No Measure)

14 EMOM

L1
Odd - 8/leg Bulgarian Split Squats
Even - 30 sec Hollow Hold

L2
Odd - 8/leg Pistols to a box
Even - 15 Hollow Rocks

L3
Odd - 16 Alternating Pistols
Even - 25 Hollow Rocks

L4
Odd - 20 Alternating Weighted Pistols
Even - 30 Hollow Rocks

Weightlifting

Split Jerk (5x1)

work good form.

Footwork and speed are the key to a good split jerk

**Warm up sets don't count.  Only count sets that are moderate to heavy

 

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