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

TUESDAY PREP SESSION: HANDSTAND WALK 12:00 NOVICE = WALL WALKS WITH COACH PROFICIENT = 10 WALL WALKS INTO HANDSTAND WALK ATTEMPT ADVANCED = ACCUMULATE 300' HANDSTAND WALK WITH A GOAL OF NO LESS THAN 50' SEGMENTS METCON: PROGRAMMED BY CROSSFIT LINCHPIN 10:00 AMRAP 30 DOUBLE UNDERS 10 PUSH UPS 10 PUSH PRESS (95#/65#) OVERHEAD STRENGTH: 5 STRICT PRESS 5 PUSH PRESS 5 PUSH JERKS X3 *REST AS NEEDED BETWEEN SETS **ATTEMPT TO INCREASE LOADING FROM 2 WEEK AGO MT: 50 T