Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (6x2+8 Front Squats)

Every 2:30 min complete 2 pause front squats + 8 regular front squats for 6 sets.
Pause 2 full seconds in the bottom of pause squats

1x2+8 - 0:00 @ 68%
1x2+8 - 2:30 @ 68%
1x2+8 - 5:00 @ 68%
1x2+8 - 7:30 @ 68%
1x2+8 - 10:00 @ 68%
1x2+8 - 12:30 @ 68%

Metcon

Metcon (Time)

For Time
18 min cap

40 Cal Row
60 Deadlifts 225#/155#
50 HSPU
70 Wallballs 20#/14#

Rx+
Deficit HSPU 4"/2"

Session #2

Gymnastics

Metcon (AMRAP - Reps)

General Pressing
Every 90 sec for 10 rounds

L1 - 12 Pike HSPU

L2 - 1-2 Strict + 7-12 Kipping HSPU

L3 - 3-5 Strict + 10 - 15 Kipping HSPU

Weightlifting

Reverse Hypers (4x14)

Bitch Work

Metcon (Time)

4 RFT

20 Cal Ski Erg
15 Power Snatches 115#/85#

Comment