Session #1

Warm-up

Coaches Choice

Weightlifting

Shoulder to Overhead (S2OH Cycling)

Move the bar from the front rack position to overhead position.  Movement type may vary between strict press, push press, push jerk, and split jerk

Working on the cycling of the Barbell from STOH efficiently. It is NOT just about the weight.  Whatever you hit for your 6 RM from two weeks ago try and hit for today's 8.

1x8 @ 0:00 - S2OH
1x8 @ 2:00 - S2OH
1x8 @ 4:00 - S2OH
1x8 @ 6:00 - S2OH
1x8 @ 8:00 - S2OH
1x8 @ 10:00 - S2OH

Metcon

Metcon (Time)

12 AMRAP

10 SDLHP 115#/85#
20 Pull Ups
40 DU

SUx3

Rx+
SDLHP 145#/100#
C2B

Session #2

Gymnastics

Metcon (AMRAP - Reps)

Gymnastics EMOM

15 EMOM
L1
1 - 15 Ring Rows
2 - 25 Seated Leg Raises
3 - 15 Push Ups

18 EMOM
L2
1 - 10 Pull Ups
2 - 20 Legs Over Parallettes
3 - 15 Deficit Push Ups

21 EMOM
L3
1 - 10 C2B
2 - 15 Strict T2B
3 - 15 Ring Push Ups

Weightlifting

Weighted Step-ups (3x10/leg with barbell in the front rack)

Bitch Work

Metcon (AMRAP - Reps)

Burpee Open Test 3

L1
15 Bar Facing Burpees then rest 2 min for 10 rounds
L2
Every 2 min for 10 sets 15 Bar Facing Burpees
L3
Every 90 sec for 10 sets 15 Bar Facing Burpees

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