Session #1

Warm-up

Coaches Choice

Position stretches/1,2,3 Progressions

1. Starting position stretch 15-30secs (Snatch,Clean)
2. Catching position stretch 15-30 secs (OHS,Front Squat)
*Repeat

1,2,3 Progressions (Snatch,Clean)
1,2,3
1,2,3,4
1,2,3,4,5
Full movement

Weightlifting

Clean (E2MOM for 8 sets )

1 Segmented Power Clean (pause below the knee) + 1 Full Clean
Every 2 Minutes on the Minute for 8 sets
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00

We're going back to basics and focusing on positions.  The Segmented Clean will be pulled from the floor with a pause just below the knee, then finish with a power clean + a Full Squat Clean from the floor.
Be sure to lock in and stay tight.  Hit your positions and focus on bar path.

Metcon

Grace (Time)

For Time:  
30 Clean and Jerks, 135# / 95#

Time Cap 5 min

This is supposed to be fast paced.  It's ok to push yourself but don't go overboard.  Scale to 45% of your 1RM if you can not do Rx.

@ the 10:00 mark
Start DT

Metcon (Time)

Team DT

5 RFT
12 Deadlifts
9 Hang Power Cleans
6 S2O

Rx
155#/105#

Rx+
205#/145#

Session #2

Gymnastics

Ring Dips (6x3 @ 5RM)

Level 1
Both arms on one box behind the body and feet on the floor
Level 2
One arm on each side of the body and feet on a box in front
Level 3
Ring Dips with feet on a box in front of the body
Level 4
Ring Dips

Bitch Work

Snatch Grip Push Press (BTN) (5x5)

Behind the neck Snatch Push Press

Work to a heavy 5 with good form and a slight pause in the catch.  These sets should build but not count until your begin to reach a heavier weight.  The point here is to not hit 95#,135#,155#,185#, 205# and call it quits.  If 205# is the heaviest you can do then 165# or 170# would be your first working set.  The other sets before this are just a warm up.

 

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