Session #1

Warm-up

Coaches Choice

Weightlifting

Split Jerk (4x3 then 4x2)

8 sets of Split Jerks building over the 8 sets
The first 4 sets will be 3 reps and the last 4 sets will be 2 reps.

1x3 @ 0:00 - Split Jerk
1x3 @ 1:30 - Split Jerk
1x3 @ 3:00 - Split Jerk
1x3 @ 4:30 - Split Jerk
1x2 @ 6:00 - Split Jerk
1x2 @ 7:30 - Split Jerk
1x2 @ 9:00 - Split Jerk
1x2 @ 10:30 - Split Jerk

Metcon

Metcon (4 Rounds for reps)

3 AMRAP

10 Burpees
10 S2OH 115#/85#
10 Pull Ups

Rx+
S2OH 155#/105#
C2B

Rest 1 min
Repeat 3x

Session #2

Gymnastics

Strict Toes-To-Bar (10 EMOM)

L1
10 - 15 Strict Knees to Chest

L2
10 - 15 Strict Straight Leg Raises

L3
8-12 Bent Knee Strict T2B w/ Straight Leg Descent

L4
10-15 Strict Straight Leg T2B

Weightlifting

Jefferson Curls (3x10)

Start by standing on a box.  Tuck your chin and continuing curling your spine until you reach as far as possible.  Don't set your hips back.

Bitch Work

Burpee Open Test 2 (8 Rounds for time)

Burpee Open Test 2

L1
15 Bar Facing Burpees then rest 2 min for 8 rounds
L2
Every 2 min for 8 sets 15 Bar Facing Burpees
L3
Every 90 sec for 8 sets 15 Bar Facing Burpees

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