FRIDAY PREP SESSION: AIR SQUAT TO PISTOL 12:00 NOVICE = INTRO & INTRODUCTION WITH COACH PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD PISTOLS ATHLETE'S CHOICE: (A) METCON: 15 POWER SNATCHES (75#/55#) 5 BAR MUSCLE UPS (MOD = 7 CHEST-2-BAR PULL UPS) X5 (B) METCON: "TOMMY V" 21-15-9 THRUSTERS (115#/85#) 12-9-6 ROPE CLIMBS (MOD = 36-27-18 KNEES-2-ELBOW) STRENGTH: BACK SQUAT 5X5 @ 70% #pistol #powersnatch #bar

WEDNESDAY PREP SESSION: GHD 3 BACK EXTENSIONS 6 HIP EXTENSIONS 9 SITUPS 12 BANDED REVERSE HYPERS X2-4 *NOT FOR TIME METCON: 1:00 MAX REP KETTLEBELL SWINGS (70#/55#) 1:00 REST X5 TECHNIQUE: ROPE CLIMBS & PEG BOARDS 15:00 NOVICE = ROPE CLIMB TECHNIQUE WITH COACH PROFICIENT = WORK TO 10 TOTAL ROPE CLIMBS ADVANCED = WORK TO 10 TOTAL LEGLESS ROPE CLIMBS OR 5 PEG BOARD ASCENTS #GHD #backextensions #hipextensions #situps #reversehypers #kettlebellswings #ropeclimbs #pe