Friday 4/25/2014

Battleground, Norwalk – Level 1

Weightlifting

Clean and Jerk (Work up to 1rm )

Endurance

1:00M Row 1:00M Airdyne 1:00m Run 1:00 Rest
4x Through

Metcon

Metcon (Time)

3 Hang Squat Snatches
3 Bar Facing Burpees
6 Hang Squat Snatches
6 Bar Facing Burpees
9 Hang Squat Snatches
9 Bar Facing Burpees
12 Hang Squat Snatches
12 Bar Facing Burpees
9 Hang Squat Snatches
9 Bar Facing Burpees
6 Hang Squat Snatches
6 Bar Facing Burpees
3 Hang Squat Snatches
3 Bar Facing Burpees
Beginner: 55 and 35
Intermediate: 95 and 65
Advanced: 135 and 95

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