Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (Front Squat EMOM)

12 EMOM

1 - 10 Front Squats @65%
2 - 6-10 Push Ups
3 - Rest

Rx+
6-10 HSPU
**If you can do strict then do that***

Push-ups (EMOM)

12 EMOM

1 - 10 Front Squats @65%
2 - 6-10 Push Ups
3 - Rest

Rx+
6-10 HSPU
**If you can do strict then do that***

Handstand Push-ups (EMOM)

12 EMOM

1 - 10 Front Squats @65%
2 - 6-10 Push Ups
3 - Rest

Rx+
6-10 HSPU
**If you can do strict then do that***

Metcon

Metcon (AMRAP - Rounds and Reps)

3 Rounds of Chief

3 AMRAP
3 Power Cleans 135#/95#
6 Push Ups
9 Air Squats
Rest 1 min

*Each 3 AMRAP is 1 round*
**Each round you begin where you ended on the previous round.  Score is total rounds and reps from all three rounds.

Rx+
Squat Cleans

Session #2

Gymnastics

Metcon (AMRAP - Reps)

4 RNFT

1:00 min Farmers Hold (Heavy)
Immediately followed by ME

L1
Ring Rows

L2
Pull Ups

L3
C2B

Rest 3 min between rounds
**Count total reps

Weightlifting

Snatch Grip Push Press (BTN) (5x4)

Behind the neck Snatch Push Press

Increase weight every round.  Goal is to find a Heavy 4 for the day

Bitch Work

Metcon (AMRAP - Reps)

16 EMOM
1 - 20 Cal Ski Erg
2 - 40 DU

Scale to ability

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