Session #1

Warm-up

Coaches Choice

Weightlifting

Shoulder to Overhead (EMOM)

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

12 EMOM

Even - 8-10 S2OH 115#/85#
Odd - 8-12 T2B

Rx+
155#/105#
15-18 T2B

**Try to hold the same number of T2B each round as you did last week or increase by 1 rep

Toes-To-Bar (EMOM)

12 EMOM

Even - 8-10 S2OH 115#/85#
Odd - 8-12 T2B

Rx+
155#/105#
15-18 T2B

**Try to hold the same number of T2B each round as you did last week or increase by 1 rep

Metcon

Metcon (AMRAP - Rounds and Reps)

12 AMRAP

7 Power Cleans 135#/95#
14 HSPU
7 Bar Facing Burpees
14 Deadlifts 135#/95#

Rx+
155#/105#

Session #2

Gymnastics

Metcon (No Measure)

Core

5 RNFT
10 Hollow Rocks
10 Arch Rocks
10 V-Ups
10 sec Hollow Hold
10 sec Arch Hold
Rest 1 minute

*try and move continuously through movements till you reach the rest period

Weightlifting

Weighted Step-ups (5x12)

Barbell in Front Rack.  Heaviest set you can build to.

Bitch Work

Metcon (AMRAP - Reps)

3xME Unbroken Wallballs 20#/14#

Rest 3 min between attempts

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