Session #1

Warm-up

Coaches Choice

Midline Accessory

Metcon (No Measure)

0:30 sec on / 0:30 sec off
Hanging Straight Leg Raises
Single Leg Hip Bridges (switch Legs each Round)
2 Rounds through

Weightlifting

Pause Back Squat (8 EMOM 2 reps)

This should be a short pause, only 1-2 seconds.  You can build over the sets but stay light.

Go down and pause for 1 sec and then explode up.  The point is to be fast and explosive.  Once you lose that speed you've lost the point of the exercise.  stay light and fast.

Metcon

Metcon (Time)

3 RFT

12 T2B
15 OHS 95#/65#
21 KBS 53#/35#

Rx+
OHS 115#/85#
KBS 70#/53#

Try and control your pace for the first two rounds and then sell out on the last round.  Scale as needed.

If you feel like you're going to rip stop and switch to ring rows.  DON'T RIP

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