Friday 6/3/2016

Norwalk, Battleground – Level 1

Saturday – Open Gym from 8-10am at Norwalk followed by a class at 10:00am.

Weightlifting

Snatch (Work up to something heavy )

Bench Press (4×10 at 60% )

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Power Snatch

OHS

Do 10 Power Snatch then 10 OHS

9 and 9 Etc.

Adv: 95/65 In between each round- do 2 muscle ups for a total of 16

Rx: 75/55

Scaled 45/35 – Focus on technique- maybe from the hang

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