Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (Front Squat EMOM)

12 EMOM

1 - 10 Front Squats @70%
2 - 20 - 40 DU
3 - Rest

40-80 SU * More than last week

Rx+
40-50 Unbroken DU

Double-Unders (EMOM)

12 EMOM

1 - 10 Front Squats @70%
2 - 20 - 40 DU
3 - Rest

50 SU

Rx+
40-50 Unbroken DU

Metcon

Metcon (Time)

For Time:
13 min cap

100 WB 20#/14#
60 DU
20 C2B

180 SU

Rx+
20 MU

3X on single under 180 reps

Session #2

Gymnastics

Metcon (AMRAP - Reps)

5x10 HS Step Overs

L1
Pike HS
Start with a 25# and build over the sets

L2
Wall Facing HS
Start with a 25# and build over the sets

L3
Back to Wall
Start with a 25# and build over the sets

Weightlifting

Dumbbell Snatch (5x14)

Increase weight every round.  Goal is to find a Heavy set for the day

Bitch Work

Metcon (Time)

2 RFT

50 Air Squats
15 Cal Bike
50 Push Ups
15 Cal Ski Erg

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