Session #1

Warm-up

Coaches Choice

Weightlifting

Hang Snatch (Work to a Heavy Complex)

1 High Hang Snatch + 1 Hang Snatch + 1 Low Hang Snatch (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 punch hard on the catch.  We are NOT dropping between reps.

Metcon

Metcon (Time)

For Time
15 min cap

10-8-6-4-2

Squat Snatch 75#/55#
Lateral Bar Burpees
Box Jumps Overs 24"20"

Rx+
135#/95#

Session #2

Gymnastics

Strict Pull ups or Chin ups (Based off Level)

L1
5x20 Lowest Ring Row

L2
5x15 L-Sit Ring Pull Up

L3
7x5 Strict Pull Up

L4
7x5 Strict C2B

If any of these are too easy but the next scale is too much then add weight

Bitch Work

Metcon (Weight)

Max Weight Sled Push

100'

*Doesn't matter how slow you go just as long as your feet don't stop.

 

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