Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (Work to a Heavy Complex)

1 Power Snatch+ 1 Full Snatch + 1 OHS

set 1 @ 0:00
set 2 @ 2:00
set 3 @ 4:00
set 4 @ 6:00
set 5 @ 8:00
set 6 @ 10:00
set 7 @ 12:00
set 8 @ 14:00

Focus on staying tight and finishing you're pull.  Just because it's a power doesn't mean you can't catch it with bent knees.  Drop under the barbell and punch hard!!!

Metcon

Metcon (Time)

3 RFT
12 min cap

10 Deadlifts 205#/145#
15 T2B
30 DU

*90 SU

Rx+
DL 255#/175#

Session #2

Gymnastics

Handstand Push-ups (Based off Level)

L1
10x10 Push Ups

L2
8x10 Pike HSPU

L3
6x5 Strict HSPU

L4
6x5 Strict HSPU @ 4"/3" Deficit

Bitch Work

Metcon (Time)

For Time:

50 Row Cals
20 Push Ups
30 Row Cals
40 Push Ups
10 Row Cals
60 Push Ups

 

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