Session #1

Warm-up

Coaches Choice

Aerobic Capacity

Metcon (AMRAP - Reps)

15 EMOM

1 - 20 DB Snatches 50#/35#
2 - 40 DU
3 - 8 Strict Pull Ups

50 SU

Rx+
1 - 65#-75# / 45#-60#
2 - 40 Unbroken DU
3 - 8 Strict C2B

Metcon

Metcon (3 Rounds for reps)

3 Attempts at each of the following

Max Effort DU
Max Effort Vertical Jump
1 Attempt
Max Effort 400m Run

Rest 2-3 minutes between attempts.

Double-Unders 

400m Run (Time)

Max Effort 400m Run

 

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