Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (4x3 Muscle Snatch into 6x2 Power Snatch)

10 sets of Snatches every 90 secs.
First 4 will be a Muscle Snatches building to a heavy triple.  Then 6 sets of 2 Power Snatches building to a heavy double.

1x3 @ 0:00 - Muscle Snatch
1x3 @ 1:30 - Muscle Snatch
1x3 @ 3:00 - Muscle Snatch
1x3 @ 4:30 - Muscle Snatch
1x2 @ 6:00 - Power Snatch
1x2 @ 7:30 - Power Snatch
1x2 @ 9:00 - Power Snatch
1x2 @ 10:30 - Power Snatch
1x2 @ 12:00 - Power Snatch
1x2 @ 13:30 - Power Snatch

Metcon

Metcon (Time)

5 Rounds for time

15 Power Snatches 75#/55#
30 DU

Session #2

Gymnastics

Push-ups (Based on Level)

L1 - 75 Box Push Ups

L2 - 100 Push Ups

L3 - 100 Ring Push Ups

Accessory Work

Seated Good Morning (3x10)

This movement requires some mobility so scale based off how well you can hit positions.  Please come ask a coach on proper technique.

Overhead Stability

Over Head Lunge (3x50')

Jerk or Snatch Grip Overhead Walking Lunge

Over 3 sets build to a heavy unbroken Lunge.  Start at a moderate weight and get to something that's going to be heavy on the last set.

 

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