7/7/16

Session #1

Warm-up

Coaches Choice

Weightlifting

Hang Snatch (Work to a Heavy Complex)

2 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 (AMRAP - Reps)

7 AMRAP

Burpee Pull Ups

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 Row

Every 250m 10 burpees over the rower

 

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