Session #1

Warm-up

Coaches Choice

Aerobic Capacity

Metcon (AMRAP - Reps)

15 EMOM

1 - 8 Power Cleans 135#/95#
2 - 10 Front Rack Lunges
3 - 12 Push Ups

Rx+
1 - 155#105#
2 - 10 Front Rack Lunges
3 - 8 HSPU

Metcon

Metcon (3 Rounds for reps)

3 Attempts at each of the following

Max Effort C2B/Pull Ups/Ring Rows
Max Effort Seated Box Jump
1 Attempt
Max Effort 500m Row

Rest 2-3 minutes between attempts.

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