Session #1

Warm-up

Coaches Choice

Weightlifting

Clean (7x3 Pause Position Cleans)

7 sets of 3 Pause Cleans from Position #2.
You will do 3 reps from position #2 each set.

You will clean grip and lift the bar to position #2 just as you were going to clean it.  When you get to position #2 you'll pause for a full count, then finish from there with a squat clean.  Then drop the barbell and repeat x2.

1x3@0:00
1x3@1:30
1x3@3:00
1x3@4:30
1x3@6:00
1x3@7:30
1x3@9:00

Metcon

Metcon (Time)

For Time
10 min cap

100 DU
20 Squat Cleans 155#/105#
100 Du

Rx+
Sq. Cleans 185#/125#

Session #2

Gymnastics

Metcon (No Measure)

Core Work

L1
Accumulate 5 min of Hollow Push Ups Hold

L2
5x45' Zombie Pulls
*Hold a hollow push up position and use only your arms to drag your body 25' without breaking hollow

L3
5x10 Zombie Pull to Pike Postion
*Use wall as assistance if needed

L4
5x7 Zombie Pull to Handstand hold and back to starting position

Weightlifting

Split Jerk (5x3)

Keep the weight light but work good form.

Footwork and speed are the key to a good split jerk

**Warm up sets don't count.  Only count sets that are moderate to heavy

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