Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (6 sets of Tempo Front Squats)

Tempo Count will be
3.1.0.1

Every 90 sec we will do 4 reps at the above tempo, roughly @ your 50%.

1x4@0:00
1x4@1:30
1x4@3:00
1x4@4:30
1x4@6:00
1x4@7:30

That means it WILL take you 3 seconds to get to the bottom of your squat.  1 second pause in the bottom.  Explode up. and then 1 sec pause before you start your descent again.

Metcon

Metcon (Time)

For Time:

Run 200m
10 Thrusters 75#/55#
Run 400m
20 Thrusters 75#/55#
Run 200m

Rx+
115#/85#

Gymnastics

Session #2

Pull-ups (Based on Level)

L1
5x8 Banded Tempo Pull Ups (band across J-Cups)
3.2.5.1

L2
5x
1 Strict Pull Ups
+
ME kipping/butterfly Pull Ups

L3
5x
3 Strict Pull Ups
+
ME kipping/butterfly Pull Ups

L4
5x
3 Strict C2B
+
ME Butterfly C2B

Bitch Work

Metcon (12 Rounds for time)

12x50m Sled Push
Rest 3:1

135#/90# -additional weight to the sled

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