2/3/17

Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (EMOM)

12 EMOM

1 - 8 Back Squats @65%
2 - 6-10 Pull Ups
3 - Rest

Rx+
2 - 10-15 C2B

Pull-ups (EMOM)

12 EMOM

1 - 8 Back Squats @65%
2 - 6-10 Pull Ups
3 - Rest

Rx+
2 - 10-15 C2B

Chest-To-Bar Pull-ups (EMOM)

12 EMOM

1 - 8 Back Squats @65%
2 - 6-10 Pull Ups
3 - Rest

Rx+
2 - 10-15 C2B

Metcon

Metcon (Time)

For Time
1-10

Hang Power Cleans 115#/85#
Box Jumps 24"/20"

Rx+
155#/105#
30"/24"

Session #2

Gymnastics

Metcon (AMRAP - Reps)

4 RNFT

L1
15 Push Ups
8 False Grip Ring Rows

L2
10 Pike HSPU
8 False Grip Ring Row MU

L3
10 HSPU
6 Foot Assisted L-Sit MU

L4
10 strict HSPU
4 Strict MU

Weightlifting

Bent Over Row (5x5)

Find a heavy 5 RM

Bitch Work

Metcon (AMRAP - Reps)

7 AMRAP
Burpees to 6" target

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