12/31 - Regular Hours
1/2 - 6:30am - 1pm Open Gym

Session #1

Warm-up

Coaches Choice

Weightlifting

Clean (Clean Cycling)

6 sets of Cleans every 2 minutes.
These WILL be Touch N Go Power Cleans (TnG).  Start at a weight you know you can handle and build to a heavy 6 rep

1x6 @ 0:00 - Power Clean
1x6 @ 2:00 - Power Clean
1x6 @ 4:00 - Power Clean
1x6 @ 6:00 - Power Clean
1x6 @ 8:00 - Power Clean
1x6 @ 10:00 - Power Clean

Metcon

Metcon (AMRAP - Reps)

8 AMRAP
3-6-9-12-etc

C2B
Deadlifts 225#/155#

Rx+
Bar MU

Session #2

Gymnastics

Metcon (AMRAP - Rounds)

Core EMOM

15 EMOM
L1
min 1- 10 Strict Knees to Chest
min 2 - 30 SU
min 3 - 45 sec Farmers Hold 55#/35#

18 EMOM
L2
min 1 - 12 - 15 Kipping Knees to Chest
min 2 - 30 DU
min 3 - 45 sec Farmers Hold
70#/50#

21 EMOM
L3
min 1 - 12 - 15 T2B
min 2 - 50 DU
min 3 - 45 sec Farmers Hold
100#/75#

Accessory Work

Reverse Hypers (4x14)

Overhead Stability

Dumbbell Push Jerk (4x12 (As Heavy As Possible))

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