Session #1

Warm-up

Coaches Choice

Weightlifting

Clean (7x3 Pause Position Cleans)

6 sets of 3 Pause Cleans from Position #2 & #1.
You will do 2 reps from position #2 and 1 rep from position #1 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 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)

4 RFT
12 min cap

9 Hang Squat Cleans 115#/85#
25 DU

Rx+
155#/105#

Session #2

Gymnastics

Metcon (No Measure)

Pistols

L1
4x15/per leg Bulgarian Split Squats (add #)

L2
4x15/per leg Pistols to a box (try to get the lowest box possible)

L3
4x15/per leg Pistols

L4
4x15/per leg Weighted Pistols

Weightlifting

Split Jerk (5x2)

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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