Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (6x3 Position Pause Snatches)

6 sets of 3 Pause Snatches from Position #3.

You will clean grip and lift the bar to position #3 just as you were going to Snatch it.  When you get to position #3 you'll pause for a full count, then finish from there with a squat snatch.  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 (Time)

For Time:
17 min Cap

Rx
21 Deadlifts 135#/85#
8 Bar Facing Burpees
18 Deadlifts 185#/125#
8 Bar Facing Burpees
15 Deadlifts 225#/155#
8 Bar Facing Burpees
12 Deadlifts 255#/175#
8 Bar Facing Burpees
9 Deadlifts 275#/195#
8 Bar Facing Burpees
6 Deadlifts 315#/215#
8 Bar Facing Burpees
3 Deadlifts 365#/245#
8 Bar Facing Burpees

SC Weight
95#/65#
135#/95#
155#/105#
185#/125#
215#/145#
245#/165#
275#/185#

**If neither one of these tracks fit you then please scale accordingly.

Session #2

Gymnastics

Handstand Push-ups (Based on Level)

L1
Death by Push Ups
If you scale push ups, use this scale

L2
5x70% of ME Pike HSPU

L3
5x
1 Strict HSPU
+
ME Kipping HSPU

L4
5x
3 Strict HSPU
+
ME Kipping HSPU

Weightlifting

Glute-Ham Raises (3x10)

Bitch Work

Metcon (8 Rounds for time)

8x300m Ski Erg
Rest 3:1

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