Session #1

 

 

Warm-up

Coaches Choice

 

Midline Accessory

 

(No Measure)

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

Prone PVC Snatch Grip Press Outs
Reverse Fly's (DB or Change Plates)

 

Weightlifting

 

(Weight)

10 EMOM
5 Thrusters

Start at a light weight and increase every round

 

Metcon

(Time)

5 RFT
15 DL 225#/155#
12 Box Jumps
9 Push Ups

Rx+
DL 275#/195#
HSPU

 

This should be a pace for the first 3 rounds and then pick it up and finish strong the last 2 rounds

 

Session #2

 

Weightlifting

 

Push Press (5x3 @ 95% 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

(Time)

For Time
30 Burpee Box Overs

 

 

Comment