Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (6x3+5 Front Squats)

Every 2 min complete 3 pause front squats + 5 regular front squats for 6 sets.
Pause 2 full seconds in the bottom of pause squats

1x3+5 - 0:00 @ 60%
1x3+5 - 2:00 @ 60%
1x3+5 - 4:00 @ 60%
1x3+5 - 6:00 @ 60%
1x3+5 - 8:00 @ 60%
1x3+5 - 10:00 @ 60%

Metcon

Metcon (Time)

For Time:

Buy In:
30 Cal Row
then
5 Rounds
21 Box Jumps 24"/20"
7 Power Cleans 155#/105#

Rx+
PC 205#/145#

Session #2

Gymnastics

Rope Climb (Based on Level)

L1 - Modified Rope Climbs
5x10

L2 - Rope Climbs
5x2

L3 - Rope Climbs
5x5

L4 - Legless Rope Climbs
5x3

Weightlifting

Glute-Ham Raises (4x12)

Bitch Work

Metcon (No Measure)

6 Rounds

10 OHS 95#/65#
10 Bar Facing Burpees

Rx+
OHS 115#/85#

Comment