Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (Work to a Heavy Complex)

1 Power Snatch + 1 OHS + 1 Full 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 (AMRAP - Reps)

10 AMRAP

4 Power Snatches 95#/65#
8 T2B
12 DL 95#/65#

Rx+
115#/85#

Session #2

Gymnastics

Rope Pull Ups (Based on Level)

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

L1
6x10 Modified Rope Climbs

L2
6x5 Rope Pulls

L3
6x7 Rope Pull Ups with head reaching hand height

L4
6x10 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

50 Burpee Box Overs

 

Comment