Session #1

Warm-up

Coaches Choice

Weightlifting

Hang Clean (Work to a heavy complex over 8 sets)

1 High Hang Cleans + 1 Hang Clean + 1 Low Hang Clean (2" below the knee)

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 fast elbows on the catch.  We are NOT dropping between reps.

Metcon

Metcon (Time)

For Time
13 min cap

15-12-9-6-3

Hang Power Cleans 135#/95#
Pull Ups

Rx+
185#/125#

Session #2

Gymnastics

Toes-To-Bar (Based off Level)

L1
5x15 Strict Knee Tucks

L2
5x15 Strict Leg Raises

L3
5x15 Strict T2B

L4
5x15 Strict T2B (Straight Leg)

*You must be hanging in between reps.  Do not get on a bar where your toes can touch at the bottom so you HAVE to control the descent.

Weightlifting

Deadlift (5x5 @ 75%)

Work on form and your back tight.  NO BELT.  Pull Aggressive off the ground.
Option 1 - if you struggle with the initial pull off the ground then do 5 singles by dropping the bar at the top.
Option 2 - if you struggle with staying tight through multiple reps then do touch in go but control the descent.  Go slow on the descent and fast on the pull.

Bitch Work

Metcon (Time)

For Time :
100 Push Ups
50 cals on the assault bike

 

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