Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (EMOM)

10 EMOM

Even - 6-8 Power Snatches 95#/65#
Odd - 15-30 DU
40 SU

Rx+
Even - 6-8 PS 115#/85#
Odd - 30-50 Unbroken DU

**Goal is to work barbell cycling and hitting TnG

Double-Unders (EMOM)

10 EMOM

Even - 6-8 Power Snatches 95#/65#
Odd - 15-30 DU
40 SU

Rx+
Even - 6-8 PS 115#/85#
Odd - 30-50 Unbroken DU

**Goal is to work barbell cycling and hitting TnG

Metcon

Metcon (AMRAP - Rounds and Reps)

Death By Burpees and SDLHP

SDLHP - 95#/65#

Session #2

Gymnastics

Metcon (Time)

General Pressing
18 EMOM

L1
1 - 30 sec Pike HS Hold
2 - 15 sec L-Sit Tuck

L2
1 - 30 sec HS Hold
2 - 15 sec L-Sit

L3
1 - 40 sec HS Hold
2 - 30 sec L-Sit

Accessory Work

Glute-Ham Raises (4x12)

Bitch Work

Metcon (Time)

For Time

L2
10-8-6-4-2
Modified Rope Climbs
16-16-16-16-16
DB Snatch (moderate Weight)

L2
5-4-3-2-1
Rope Climbs
16-16-16-16-16
DB Snatch 60#/45#

L3
3-3-2-2-1
Legless Rope Climbs
20-20-20-20-20
DB Snatch 75#/50#

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