Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (Snatch Cycling)

6 sets of 8 TnG Snatch every 2 min.  The goal is to increase efficiency on barbell cycling.  Start light and build to something thats a challenge.  Try to get close to the 6 RM from 2 weeks ago.

1x8 @ 0:00 - Power Snatch
1x8 @ 2:00 - Power Snatch
1x8 @ 4:00 - Power Snatch
1x8 @ 6:00 - Power Snatch
1x8 @ 8:00 - Power Snatch
1x8 @ 10:00 - Power Snatch

Metcon

Metcon (AMRAP - Reps)

11 AMRAP

15 Snatches 75#/55#
10 Box Jumps
50 DU

Session #2

Gymnastics

Metcon (Time)

General Pressing

L1
100 Push Ups

L2
75 Pike HSPU

L3
75 HSPU

L4
50 Strict HSPU

Accessory Work

Single Leg RDL (4x12)

Bitch Work

Metcon (Time)

For Time:
21-15-9

Bike Cals
Thrusters 95#/65#

 

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