Session #1

 

 

Warm-up

Coaches Choice

 

Midline Accessory

 

Metcon (No Measure)

0:45 on / 0:15 off
4 Rounds through

Prone PVC Snatch Grip Holds
Y's , T's, and A's
(Rotate Y's, T's and A's every 15 sec for the 45 secs)

 

Weightlifting

 

Metcon (Weight)

10 EMOM
6 Hang Power Cleans

Start at a light weight and increase every round

 

Metcon

 

Diane (Time)

21-15-9  
Deadlifts, 225# / 155#  
Handstand Push-ups

 

Session #2

 

Weightlifting

 

Push Press (5x3 @ 90% of Last weeks heavy Triple)

Work on being aggressive on the dip and drive.  Be sure to lock out your knees so there is NO redipping.  Stay strong through the press and finish with your head through

 

Metcon

 

Metcon (Time)

For Time
100 KBS 53#/35#

Rx+
70#/53#

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