Session #1

Warm-up

Coaches Choice!

Weightlifting

Clean and Jerk (8 sets every 90 sec (C&J Complex))

1 Full Clean + 1 Hang Clean + 1 Front Squat + 1 S2OH

1@0:00
2@1:30
3@3:00
4@4:30
5@6:00
6@7:30
7@9:00
8@10:30

Metcon

Metcon (Time)

For Time
12 min cap

20-16-12-8-4
Deadlifts 115#/85#
10-8-6-4-2
S2OH 115#/85#

Rx+
155#/105#

This will get nasty in a hurry.  Don't underestimate light deadlifts.

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