Session #1

Warm-up

Coaches Choice

Weightlifting

Clean and Jerk (Work to a heavy complex over 8 sets)

1 Squat Clean + 1 Front Squat + 1 Jerk

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

The focus is finishing your pull and dropping under the bar.  Even on the power cleans you should catch with bent knees.  Don't try and muscle it.  Be explosive in the Jerk.

Metcon

Metcon (AMRAP - Rounds and Reps)

10 AMRAP

5 Power Cleans 135#/95#
10 Pull Ups
15 RKBS 70#/53#

Rx+
PC 185#/125#
C2B

Session #2

Gymnastics

Handstand hold (Based on Levels)

L1
6x0:20 - 0:30 Pike HSPU Hold

L2
6x0:35 Handstand Hold

L3
6x0:50 Parallette Handstand Hold

L4
6x0:25 Freestanding Parallette Handstand Hold

Weightlifting

Deadlift (1x1@95%)

1x3@75%
1x3@80%
1x2@85%
1x2@88%
1x2@90%
1x1@93%
1x1@95%

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

Metcon (Time)

1 Mile
*As Fast As Possible

 

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