Session #1

Warm-up

Coaches Choice

Weightlifting

Snatch (EMOM)

12 EMOM

1 - 8-10 Snatch 95#/65#
2 - 10-14 T2B
3 - 10 - 14 Box Jumps 24"/20"

Rx+
1 - 8-10 Snatch 115/85#
2 - 15 - 18 T2B
3 - 15-20 Box Jumps 24"/20"

**Goal is to work cycling movements
**You SHOULD HAVE 15 sec of rest each round

Toes-To-Bar (EMOM)

12 EMOM

1 - 8-10 Snatch 95#/65#
2 - 10-14 T2B
3 - 10 - 14 Box Jumps 24"/20"

Rx+
1 - 8-10 Snatch 115/85#
2 - 15 - 18 T2B
3 - 15-20 Box Jumps 24"/20"

**Goal is to work cycling movements
**You SHOULD HAVE 15 sec of rest each round

Box Jumps (EMOM)

12 EMOM

1 - 8-10 Snatch 95#/65#
2 - 10-14 T2B
3 - 10 - 14 Box Jumps 24"/20"

Rx+
1 - 8-10 Snatch 115/85#
2 - 15 - 18 T2B
3 - 15-20 Box Jumps 24"/20"

**Goal is to work cycling movements
**You SHOULD HAVE 15 sec of rest each round

Metcon

Metcon (Time)

For Time:
12 min cap

20-15-10-5
Thrusters 95#/65#
4-3-2-1
Wall Walks

Rx+
20-15-10-5
Thrusters 115#/85#
80 - 60 - 40 - 20
HS Walk

Session #2

Gymnastics

Metcon (AMRAP - Rounds and Reps)

Hip Flexor Complex
7 sets of
7 Reps Left Leg
7 Reps Right Leg
7 Reps Both Legs

Accessory Work

Back Rack Revers Lunges (4x12)

Bitch Work

Metcon (Distance)

Assault Bike for Distance

5 min on
30 sec off
1 min on
30 sec off
4 min on
30 sec off
2 min on
30 sec off
3 min on
3 min rest
repeat 1x

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