Intent: to teach the importance of engaging the posterior chain. Try not to allow athletes to loose form by going to hard in the paint with the weight. “Never sacrifice form for weight”. PRs are only valid if the form is correct. There is no prescribed weight. Have athletes move weight as they see fit to discover their weight threshold. (The amount of weight they can effectively lift with correct form before it falls apart).

For Time
Pull Ups
Box Jumps 24/20

METCON without redundant movements. Testing the ability to complete simple to complex gymnastics at a high heart rate.

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