Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (6 EMOM 5 Reps)

2 sets @60%
2 sets @65%
2 sets @70%

Metcon

Metcon (Time)

10 RFT
4 Hang Squat Cleans 135#/95#
8 Box Jump Overs 24"/20"
12 KBS 53#/35#

Rx+
155#/105#
70#/53#

Session #2

Gymnastics

Hollow Holds/Rocks (Time)

Hollow Hold or Hollow Rock for time. Make sure you are keeping good position the whole time.

Accumulate 3 min of a Hollow Hold. Every break is 10 Push Ups

Bitch Work

Metcon (Time)

12 EMOM
Min 1 - 10 - 15 GHD Sit Ups
Min 2 - 8 - 12 Alternating DB Snatches 70#/50#
Min 3 - 2 Rope Climbs or 1 Legless + 1 Rope Climb

 

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