A.Group Warm Up
Coach’s choice based on how athletes feel.
B. Strength/Skill
5 x 5 Handstand Push Ups
Scale to Elbow Breaks, 30 Second Handstand Hold, or Pike Push Ups
C. Metcon
For Time:
3 Rounds Of
10 Front Squat (115/80)
1 Push Press (115/80)
10 Back Squat (115/80)
1 Fifteen Second Push Press Hold (115/80)
RX+ is (135/95)
NOTE: Starting from the floor athletes will use one barbell only and must go unbroken throughout the round. From the first front squat through the last 15 second overhead hold, the barbell must not touch the ground. Rest strategically. Use the push press to transition from front to back.
REWARD: If athlete breaks during the round, he must restart the round from the beginning and has the option of dropping weight.
SCORING: Notate the time you finish each round.
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