Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (7x3 Pause Position Snatch)

7 sets of 3 Pause Snatches from Position #2.  You will do 3 reps from position #2.

You will clean grip and lift the bar to position #2 just as you were going to Snatch it.  When you get to position #2 you'll pause for a full count, then finish from there with a squat snatch.  Then drop the barbell and repeat x2.  You will do this for 7 sets every 90 secs. Building over the sets.

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

Metcon

Metcon (Time)

Running Clock
@0:00
For Time
5 min cap
12-9-6
Pull Ups
Power Cleans 135#/95#

@6:00
5 min cap
9-7-5
Front Squats 135#/95#
HSPU

@12:00
5 min cap
7-5-3
T2B
Power Snatch 135#/95#

Session #2

Gymnastics

Handstand Push-ups (Based on Levels)

L1
8 EMOM
ME Unbroken Push Ups (stop at 30 sec if still going)

L2
8 EMOM
ME Unbroken Pike HSPU (stop at 30 sec if still going)

L3
8 EMOM
ME Unbroken HSPU (stop at 30 sec if still going)

L4
8 EMOM
ME Unbroken Strict HSPU (stop at 30 sec if still going)

Weightlifting

Good Mornings (3x10)

Build over the 3 sets.  Try to get heavier than before

Bitch Work

Metcon (Time)

400m run
80/50m sled push 90# on the sled
400m run
80/50m sled push
400m run

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