Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (Snatch Cycling)

6 sets of 6 TnG Snatch every 2 min.  The goal is to increase efficiency on barbell cycling.  Start light and build to something thats a challenge

1x6 @ 0:00 - Power Snatch
1x6 @ 2:00 - Power Snatch
1x6 @ 4:00 - Power Snatch
1x6 @ 6:00 - Power Snatch
1x6 @ 8:00 - Power Snatch
1x6 @ 10:00 - Power Snatch

Metcon

Metcon (AMRAP - Reps)

10 AMRAP
5-10-15-20-etc.

Deadlifts 75#/55#
Power Snatches 75#/55#
OHS 75#/55#

Rx+
115#/85#

Session #2

Gymnastics

Metcon (AMRAP - Rounds)

Pressing EMOM
15 EMOM

L1
min 1 - 10 Push Ups
min 2 - 40 sec Plank Hold
min 3 - 50' Bear Crawl

L2
min 1 - 7 HSPU
min 2 - 30 sec HS Hold
min 3 - 16 Shoulder Taps

L3
min 1 - 5 Strict HSPU
min 2 - 30 sec HS Hold
min 3 - 25' HS Walk

L4
min 1 - 10 Strict HSPU
min 2 - 45 sec HS Hold
min 3 - 50' HS Walk

Accessory Work

Back Rack Revers Lunges (4x18)

Overhead Stability

Single Arm Dumbell Press (3x10/per arm)

Over 3 sets build to a heavy set of 10

 

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