20250513 - Benchmark METCON 1

Training Session Focus: METCON testing to measure our ability to pace, execute skills, and recovery capacity throughout the workout to maintain pace.

Warm Up:
2 Rounds
10 Alternating Groiners with Rotation
10 Inch Worms
10 Shoulder Taps
5 Up Downs
10 Alternating Lunges

1 Round
10 Air Squats
8 Wall Ball Front Squats
6 Wall Ball Thrusters
6 Alternating Box Step Ups
6 Burpees
200 Meter Run

Movement Prep:
Build for desired barbell weight for hang power cleans

METCON:
For Time:
800 Meter Run
40 Wall Balls (20/14)
30 DB Step Ups (24/20)
20 Burpee over Barbell
10 Hang Power Cleans (155/85)

15 minute time cap

Cool Down:
200 Meter Recovery Walk
Banded Lat Stretch - 1:00
Seated Forward Fold - 1:00
Box Breathing Focus - 2:00