10/24/2016

Norwalk, Battleground – Level 1

We will be wrapping up our strength program over the next few weeks. This week is a down week as we prepare to test.

Weightlifting

Snatch (10×2 Squat Snatch- Hold at the bottom/top of squat)

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP

5 Power SNatches

10 Box Jumps

5 C2b Pullups

10 Burpees

Adv: 135/95. 30/24

Rx: 95/65 24/20 Regular Pullups

Scaled. 65/35 Step ups

Endurance

Metcon (10 Rounds for time)

10x200m Rows

Advanced Work

Metcon (12 Rounds for time)

10-12 Min EMOM

10-20 Second L -Sit. (Ground/Rings/paralletes/ghd

10-20 Second Deficit Lower HSPU Start at the top of the HSPU and lower yourself slowly to the bottom over 10-20 seconds

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