Session #1

Warm-up

Coaches Choice

Weightlifting

Push Press (10-8-5-5-5-8)

10@60% - 8@70% - 5@75% - 5@80% - 5@85% - 8@80%
Spend 5 minutes warming up to your 60%.  At the 5 min mark we'll be doing 1 set every 2 minutes.
5:00, 7:00, 9:00, 11:00, 13:00, 15:00.

If you do not have a 1RM Push Press you will work to a heavy (not maximal) set of 10 then add weight for you 8, 5, 5 and the last set of 5 should be hard. then drop back to your second set of 5 for your last set of 8.

Metcon

Metcon (Time)

5 RFT
7 Dips
7 Burpees
7 Strict T2B

Rx+
10 Strict Ring
10 Burpees
10 Strict T2B

Session #2

Gymnastics

Strict Handstand Push Ups (Distance)

This is to be done with hands and head on blue mats or 25# plates and an abmat.

Find a 3 RM for Strict if you can not do strict then do Pike but add Deficit until you can no longer complete 3 reps.

Bitch Work

Snatch Pull (5x3)

1x3@60%
1x3@65%
1x3@70%
1x3@75%
1x3@80%

All percentages are based off 1RM.  Pull from the floor, pausing at the knee then finish with a high pull.

Snatch Grip Deadlift (4x3)

1x3@70%
1x3@75%
1x3@80%
1x3@85%
3.2.3.0
These are meant to keep a tempo.
3 sec on the pull
2 sec pause at the top
3 sec on the descent
0 sec at the bottom

 

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