4/20/15

Battleground, Norwalk – Level 1

Warm-up

Do 10 min of snatch work as part of your warm up

Deadlift

Weightlifting

Strength: Deadlift

1×5 at 68%, 1×3 at 77%,

1 or more at 86%

Superset with

weighted hip raises 4×10-12

Metcon

21-15-9

KB Sumo Deadlift High-Pull

Double Unders

Push Ups

Metcon (Time)

21-15-9

KB SDHP

Double Unders

Hand Release Push ups

Adv: 32kg/24kg( 42,30,18 Double Unders and clapping push ups

Int: 24kg and 16kg

Scaled: 3 to 1 singles

Endurance

2k Row

Metcon (Time)

2k Row

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