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

Snatch (E2MOM for 8 sets )

2 Low Hang Pulls + 2 Low Hang Snatches
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.  You MUST deadlift the bar to the hip and then return it back down to below the knee for the 1st pull of the complex.
Make sure to lock the shoulders in and stay tight.  We care more about positions and the movement than the weight.  So don't go up in weight unless the movement feel and looks great.

Metcon

Fran (Time)

21-15-9  
Thrusters, 95# / 65#  
Pull-ups

Time Cap 10 min

This is supposed to be fast paced.  It's ok to push yourself but don't go overboard

Metcon (No Measure)

Cool Down

1000m row at conversational pace

Session #2

Gymnastics

Ring Dips (Find a 5RM Ring Dip)

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

Split Jerk (Find a 3 RM then 4x3 @ 90%)

Work to a heavy Triple with good form and a slight pause in the catch.  Then drop down in weight and work on perfect form for the drop sets.

 

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