Session #1

Warm-up

Coaches Choice

Weightlifting

Clean (6x3 Position Pause Cleans)

6 sets of 3 Pause Cleans from Position #3.

You will clean grip and lift the bar to position #3 just as you were going to clean it.  When you get to position #3 you'll pause for a full count, then finish from there with a squat clean.  Then drop the barbell and repeat x2.  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

Metcon

Metcon (AMRAP - Reps)

7 AMRAP

7 Front Squats 95#/65#
7 T2B
7 S2OH 95#/65#
7 HSPU

Rx+
135#/95#

Session #2

Gymnastics

Windshield Wipers (Based on Level)

L1
3x30 Seated Leg Raises

L2
3x30 Legs over Parallettes

L3
3x10 Around the World

L4
3x8 Windshield Wipers

Weightlifting

Bent Over Row (5x8)

Snatch Grip Bent over Row.

Go as heavy as possible but still able to complete the 8 reps unbroken

Overhead Squat (5x3)

5x3 OHS @ 60% with a 3 sec pause at the bottom and the top.
Get comfortable in the bottom position

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