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