Session #1

Warm-up

Coaches Choice

Weightlifting

High-Hang Snatch (Work to a heavy triple over 8 sets)

set 1 @ 0:00
set 2 @ 1:30
set 3 @ 3:00
set 4 @ 4:30
set 5 @ 6:00
set 6 @ 7:30
set 7 @ 9:00
set 8 @ 10:30

We're starting back over for our new cycle.  The point of the high hang is to minimize distance between the barbell and the hip.  This also makes you work on speed under the bar.  Focus on getting the bar back into the hip pocket before full extension.  Be quick and punch hard on the catch.  We are NOT dropping between reps.

Metcon

Metcon (Time)

For Time
8 min cap

15-12-9-6
Power Cleans 135#/95#
Push Ups

Rx+
155#/105#
HSPU

Session #2

Gymnastics

Rope Climb (Based off Level)

L1
5x8 Modified Rope Climbs

L2
5x3 Rope Climbs

L3
5x5 Rope Climbs

L4
5x3 Legless Rope Climbs

Bitch Work

Metcon (Distance)

3 min Max Distance Ski Erg

 

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