9/25/2017

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Squat Clean (10 Min EMOM: 2 squat Cleans. Increase every min )

Front Squat (1×12 at 45-60%)

Front Squat (1×10 at 55-70%)

Front Squat (1×8 at 65-80)

Front Squat (1×6 at 75-90%)

Metcon

Metcon (Time)

14 min time cap

500M ROW 400M RUN 30 SNATCHES 135/95 20 RING MUSCLE UPS

Scaled: 95/65 or less and 40 dips

Endurance

Metcon (10 Rounds for time)

10x200m Runs 1:00 Recovery between Runs.

Advanced Work

Metcon (10 Rounds for reps)

20 Min EMOM: 1-5 Bar Muscle ups 5-10 HSPU

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