Session #1

Warm-up

Coaches Choice

Weightlifting

Clean (Descending Reps of Cleans)

9 sets of Cleans every 90 secs.
First 3 will be a Muscle Cleans building to a heavy 4.  Then 3 sets of 3 Power Cleans building to a heavy Triple finishing with 3 sets of 2 Full Cleans.

1x4 @ 0:00 - Muscle Clean
1x4 @ 1:30 - Muscle Clean
1x4 @ 3:00 - Muscle Clean
1x3 @ 4:30 - Power Clean
1x3 @ 6:00 - Power Clean
1x3 @ 7:30 - Power Clean
1x2 @ 9:00 - Full Clean
1x2 @ 10:30 - Full Clean
1x2 @ 12:00 - Full Clean

Metcon

Metcon (AMRAP - Rounds and Reps)

11 AMRAP

30 DU
15 T2B
15 Front Squats 115#/85#

*60 SU

Rx+
135#/95#

Session #2

Gymnastics

Metcon (AMRAP - Rounds)

Pressing EMOM
15 EMOM

L1
min 1 - 10 Push Ups
min 2 - 40 sec Plank Hold
min 3 - 50' Bear Crawl

L2
min 1 - 7 HSPU
min 2 - 30 sec HS Hold
min 3 - 16 Shoulder Taps

L3
min 1 - 5 Strict HSPU
min 2 - 30 sec HS Hold
min 3 - 25' HS Walk

L4
min 1 - 10 Strict HSPU
min 2 - 45 sec HS Hold
min 3 - 50' HS Walk

Accessory Work

Weighted Back Extensions (4x10)

Face down on the GHD, tuck your chin and curl each vertebrae until your curled completely under the GHD.  Then come up in reverse order of what you went down

Overhead Stability

Single Arm Dumbell Press (3x10/per arm)

Over 3 sets build to a heavy set of 10

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