Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (7x3 Pause Position Snatch)

7 sets of 3 Pause Snatches from Position #2 & #1.  You will do 2 reps from position #2 and 1 rep from position #1.

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 x1.  Then do your last rep the same only pausing at position #1.  You will do this for 6 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)

For Time
7 min cap

40 T2B
30 OHS 95#/65#

Rx+
135#/95#

Session #2

Gymnastics

Handstand Push-ups (Based on Levels)

L1
3xDeath by Push Ups
If you scale push ups, use this scale
Rest 3 min between sets

L2
6x80% of ME Pike HSPU

L3
6x
2 Strict HSPU
+
ME Kipping HSPU

L4
6x
4 Strict HSPU
+
ME Kipping HSPU

Weightlifting

Glute-Ham Raises (3x10)

Scale as needed

Bitch Work

Metcon (Time)

10 Rounds
150m Ski Erig
10 Push Ups
Rest 3:1

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