20250725 - Skill Worl & METCON Benchmark”

Training Session Focus: Test our final METCON & reinforcement of our positional strength.

Warm Up:
2 Rounds
10 Ring Rows
10 KB Swings
5 Burpees
:30 Jumping Jacks
10 DB Deadlifts

Skill Work:
Barbell Complex - 2-3 Rounds (light) of 2-2-2-1
Power Cleans
Front Squats
Push Press
Pause Overhead Hold

No more 60% Effort

METCON - AMRAP12: “Open 18.1”
8 T2B
10 Dumbbell Hang Clean & Jerks (50/35)
14/12 Cal Row

Goal: 4-6+ rounds; but do your best.

Cool Down:
KB Lateral Hip Stretch - :45s per side
Lying Spinal Twist - :30s per side
Guided Breath Flow - 3-5 minutes