Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (8x3 Pause squat @ 70%)

2 full second pause
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.  65% should be light.  Focus on form and keep a nice wide base at the bottom.  The point is to control the descent, stay tight in the bottom with knees out and explode up as fast as possible.  Take another breathe at the top and repeat.

Metcon

Metcon (Time)

For Time:
10 min cap

Buy In:
50 DU's/100 SU's
then
20-15-10-5
Power Cleans 95#/65#
Box Jump Overs 24"/20"

Rx+
DU must be unbroken
PC 115#/85#

Session #2

Gymnastics

Handstand Push-ups (Based off Level)

L1
6x75% ME Pike HSPU

L2
6x75% ME of Pike with Pause in bottom
(anyone who hits over 10 on normal pikes with feet on box)

L3
6x75% ME Strict

L4
6x75% ME Strict with Pause in bottom (anyone who hits over 10 on normal strict HSPU)

Bitch Work

Metcon (No Measure)

12 EMOM
min 1 - 15 Slam Balls
min 2 - 25 Jump Squats

 

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