Session #1

Weightlifting

Metcon (Weight)

Both Athletes will share 15 minutes to establish a 1 RM Back Squat

Back Squat ( 1 RM)

Both Athletes will share 15 minutes to establish a 1 RM

Metcon

Metcon (Time)

In Teams of 2:
20 min time cap

100 DU (50 each)
50 HSPU while partner holds Handstand
50 T2B while partner hangs from bar
50 S2OH 115#/85# while partner holds plate OH 35#/25#
50 Front Rack Lunges 115#/85#
(25 each and athlete 1 must complete all 25 before athlete 2 begins)

*300 SU

Rx+
155#/105#

**If you scale to Pike HSPU the Pike Hold or HS hold still must be completed
***If you are uncomfortable with being upside down hold the top of a push up position
****If you scale T2B to T2Rig you will still complete the hang unless injury doesn't permit it, then ask the coach for a substitute.

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