9/28/2015

Battleground, Norwalk – Level 1

Weightlifting

Superset with 3:00 Hip Extension hold

and 3×10 Deadlifts at 80% of max clean weight

Squat Clean (1×75, 85% )

Squat Clean (1 or more at 95% )

Metcon

Metcon (Time)

10-9-8-7-6-5

Power Cleans

Pullups

Rx: 135/95

Scaled: 95/65 or less

Optional Adv: 165/110

Chest 2 bar pullups

Endurance

Metcon (4 Rounds for time)

4x400m Rows

Full recovery between each- attempt to row at max 500m pace

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