Session #1

Warm-up

Coaches Choice

Weightlifting

Clean (Work to a heavy complex over 8 sets)

1 Clean High Pull + 1 Power Clean + 1 Hang Squat Clean

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 Clean high pull keep your elbows high and outside to set up for a good power and hang snatch.  The clean 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)

12 RFT
20 min cap

1 Squat Clean 75%-80%
5 Box Jumps 24"/20"
10 WB 20#/14#

Rx+
80%
BJ 30"/24"
WB 11'

Session #2

Gymnastics

Ring Dips (Based off Level)

L1
5x15 Both hands on one box behind the body and feet on the floor

L2
5x12 One box on each side and heels on a box in front.

L3
5x10 One box on each side.  Set up the boxes so they're high enough your feet don't touch the ground in the bottom

L4
5x10 Ring Dips

L5
5x10 Ring Dips w/2sec pause in the bottom and wrist turn out at the top

Weightlifting

Deadlift (5x5 @ 80% w/ Pause at the knee)

Work on form and your back tight.  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

4 RFT

21 Jump Squats
15 Leg Raises over paralette
9 Burpees over paralette

 

 

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