Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (Work to a Heavy Complex)

1 Snatch High Pull + 1 Power Snatch + 1 Hang Snatch

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

For the snatch high pull keep your elbows high and outside to set up for a good power and hang snatch.  The snatch pull sets the tone for the complex so don't take it lightly.  You can re-grip after the pull but not after the power snatch.

Metcon

Metcon (Time)

For Time:
8 min cap

21-15-9
Burpees
Pull Ups

Rx+
C2B

Session #2

Gymnastics

Rope Pull Ups (Based on Level)

Loop rope over pull up bar.  Mimics a towel pull ups

L1
5x10 Modified Rope Climbs

L2
5x5 Rope Pulls

L3
5x7 Rope Pull Ups with head reaching hand height

L4
5x10 Rope Pull Ups with head above bar

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

Bitch Work

Metcon (Time)

For Time

1000m Ski Erg

Every 200m
12 G2S 80#/50#

 

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