Session #1
Warm-up
Coaches Choice
Weightlifting
Front Squat (8x4 Pause Front Squats)
Every 2 min we will do 4 reps at a 2 second pause @ your 75%.
1x4@0:00
1x4@2:00
1x4@4:00
1x4@6:00
1x4@8:00
1x4@10:00
1x4@12:00
1x4@14:00
Control your descent down to an active bottom position and pause for a FULL 2 seconds and then explode up.
Metcon
Metcon (AMRAP - Reps)
10 AMRAP
50 DU
20 Pull Ups
10 Power Snatch 95#/65#
Rx+
C2B
P. Sn. 115#/85#
Session #2
Gymnastics
Pull-ups (Based on Levels)
L1
3xDeath by Ring Rows
Rest 3 min between sets
L2
6x80% of ME L-Sit Ring Pull Ups
L3
6x
2-5 Strict Pull Ups
+
ME Kipping Pull Ups
L4
6x
2-5 Strict C2B
+
ME Kipping C2B
Weightlifting
Deadlift (Build toheavy 5 Beltless)
Do NOT Touch and Go. Lower the bar slowly and reset after each deadlift. Try to use the same weight as last week