Session #1

Weightlifting

Metcon (Weight)

In Teams of 2

5 AMRAP
Deadlifts 155#/105#

Rx+
185#/125#

Reps can be broken up however athletes would like.

Metcon (AMRAP - Reps)

At the 5 minute mark

5 AMRAP
Bar Facing Burpees

Metcon

Metcon (Time)

In Teams of 2:
20 min time cap

Complete for time
2 mile run in 200m intervals
while also completing
AMRAP
30 Lunges @ BW
30 S2OH 115#/85
30 Front Squats 115#/85#
30 Power Cleans 115#/85#

Rx+
135#/95#

Partner 1 will begin the run while partner 2 starts on the AMRAP.  As partner 1 comes in from the run, partners will switch and continue this way till the 2 miles is complete.
1 person runs while 1 person works

Metcon (AMRAP - Rounds and Reps)

AMRAP as long as 2 miles take
30 Lunges @ BW
30 S2OH 115#/85
30 Front Squats 115#/85#
30 Power Cleans 115#/85#

Rx+
135#/95#

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