Friday

Battleground, Norwalk – Level 1

Saturday- We will have class at Norwalk at 10am. We will be open at 8:30 for Murph on Monday at Norwalk. Murph will start at 9.

Warm-up

Weightlifting

Snatch Grip Deadlift (3×10- Fast Pulls )

Clean Pull (3×10 Pause at the knee and jump shrug )

Metcon

Metcon (10 Rounds for time)

20 Min EMOM – Every 2 min 5 Squat Cleans followed by a 100m Run

Adv: Try to do a 200m Run

Metcon (AMRAP – Reps)

Optional WOD: Lurong Tester

2 Min Max Deadlifts

Rest 1:00

2 Min Max Back Squats

Rest 1:00

2 Min Max Shoulder to Overhead

See Lurong for details on weight/division

Cooldown

Endurance

Metcon (Distance)

30-45 Min of Low intensity Activity… run/row/bike/swim

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