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

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